Short answer: aim for 1.2–2.0 grams of protein per kilogram of body weight, per day. For most active women over 40, that lands closer to the higher end of that range — not the “chicken breast and a side salad” amount most of us grew up thinking was plenty.
If you weigh 150 lbs (about 68 kg), that’s roughly 100–140 grams of protein a day. If you’re strength training regularly, I’d push you toward the top of that range.
That number probably sounds high. Let me explain why it’s not.
The Old Advice Was Never Built for You
The standard RDA — 0.8 grams per kilogram — is a minimum to prevent deficiency in a sedentary adult. It was never designed to help you build or preserve muscle. It was designed to keep you from getting sick.
After 40, that distinction matters more than it used to.
Starting in our 30s, we begin losing muscle mass as a normal part of aging — and that loss speeds up through perimenopause and menopause. Muscle isn’t just about how you look. It’s metabolically active tissue that affects blood sugar regulation, strength, balance, and how your body ages. Protecting it takes more than the bare minimum.
Why the Number Goes Up, Not Down
Protein provides the amino acids your body needs for muscle protein synthesis — the process of actually rebuilding and maintaining muscle tissue. If you’re not giving your body enough raw material, it doesn’t matter how consistent your workouts are. You’re training hard and under-fueling the result.
This is especially true if you’re strength training, which I hope you are. The more resistance training you do, the more protein your body needs to recover and adapt from it.
What This Actually Looks Like in a Day
Hitting 100–140 grams isn’t about eating a giant steak once a day. It works far better spread across your meals — aim for roughly 20–40 grams of protein at each meal, not just dinner.
A quick gut check:
- Greek yogurt with berries: ~15–20g
- Eggs (3) with veggies: ~18g
- Chicken breast (6oz): ~50g
- Protein shake: ~25–30g
If breakfast is usually just coffee, that’s often the easiest place to start closing the gap.
The Real Fix
Don’t overhaul everything overnight. Track your protein for three days — just write down what you actually eat, no changes yet. Most women are surprised by how far off they are from their real target once they see it in writing.
Once you know your baseline, the fix is usually smaller than you’d think: one more protein source at breakfast, a shake after training, or swapping a starch-heavy side for something protein-forward.
Progress. Not perfection.
