How Much Protein Do Women in Their Forties and Beyond Really Need?
If you are focusing on your health this year, you will likely hear a lot about protein. This essential macronutrient plays a key role in health and wellbeing, and women especially need an abundance of it. Protein supports muscle and bone health, helps maintain a healthy weight, boosts immune function, and supports mood and mental health.
Protein becomes particularly important during peri-menopause and beyond. At this stage, women need extra support to preserve muscle strength and prevent the weight gain that often occurs with hormonal changes.
But how much protein do women really need?
Online sources suggest anything from 0.75 grams to 1.6 grams per kilogram of body weight per day. For a 70-kilogram woman, this ranges from 52.5 grams to 112 grams a day, a difference of two chicken breasts!
So how do you know what is right for you? The answer depends on age, body weight, activity level, and health goals, but we can give a helpful guideline.
- The minimum recommended daily amount is 0.75 grams per kilogram of body weight. This prevents deficiency but is not optimal for muscle maintenance, hormone balance, or healthy aging.
- The higher end, 1.6 grams per kilogram, is suitable for women who are training intensely but is likely to be excessive and a hard target to reach for most women.
For most women, a target of 1.2 to 1.4 grams per kilogram of body weight, split across three meals, works well. This supports weight management, counters age-related muscle loss, complements moderate exercise such as walking, yoga, or light weight training, and promotes immune, mental, and emotional wellbeing.
Protein in Practice
For a 70-kilogram woman:
- 70 x 1.2 = 84 grams
- 70 x 1.4 = 98 grams
Aim for 84 to 98 grams per day, roughly 28 to 30 grams per meal. Some meals can be more, some less.
I encourage you not to obsess over weighing every meal. Use this approach to develop a sense of protein-rich portions over a week or so. Once you get the hang of it, check in occasionally to see if your meals are in the right range. You can also use my free 30-gram protein meal guide, click here to download a copy for free.
Protein Content of Common Foods
You know know that you are looking for around 30g of protein per meal, but what does that look like look. Here is a guide to the protein content of common foods – remember it is a guide, we will not get exact numbers and we don’t need to.
Animal-based sources (per 100 grams unless stated):
- Chicken or turkey breast 30 grams
- Chicken thigh 25 grams
- Lean beef, lamb, or pork 27 grams
- Salmon fillet 23 to 24 grams
- Tuna, small (125g) tin 25 to 30 grams
- Prawns 16 grams
- Greek yoghurt 10 grams
- Cottage cheese 11 grams
- Cheddar cheese (30 gram portion) 7 grams
- 1 egg 6 to 7 grams
- 200 millilitres of milk 7 grams
- Halloumi (3rd of a pack) 15g
Vegetarian sources:
- Lentils (200 grams) 17 to 18 grams
- Chickpeas or beans (200 grams) 15 grams.
- Edamame beans (200 grams) 19 grams
- Tofu, (200 grams) 24 to 30 grams. (half a pack 24g)
- Quinoa (1 cup) 8 grams
- Brown rice (125g) 5 grams
- Almonds (30 grams) 6 grams
- Pumpkin seeds (30 grams) 9 grams
- Peanut butter (1 tablespoon) 4 grams
- 1 avocado 2 grams
- Falafel 2 grams per falafel
- 1 slice of wholemeal bread 4 grams
- 1 wholemeal wrap 5.6 grams
- Flaxseed (1 tablespoon) 2.3 grams
- Hummus (½ a pot) 5.4 grams
Protein Powders
Protein powders are a convenient way to boost intake, especially in morning smoothies. A few guidelines:
- Whey protein often contains up to 90 percent protein. Organic options are best.
- Vegan powders from pea, hemp, or blends tend to have lower protein percentages and a grittier texture, they can however fill a valuable role in a vegan or vegetarian diet.
- Avoid protein products with artificial sweeteners or flavours. Look for natural cacao, vanilla, or fruit extracts.
Recommended powders I use are
- The Organic Protein Company 17.5 grams per 25 grams serving
- Supernova Women 01 17 grams per 30 grams serving
- Vivo Life Protein with BCAAs 25 grams per 36 grams serving
Daily collagen powders also provide a protein boost. Ten grams of pure collagen, such as Planet Paleo or Natures Plus Collagen Peptides, gives 10 grams of protein.
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