How Much Protein Should Women Over 40 Eat?

Lara Creber
12 hours ago
2 min read

For women over 40, protein needs are a bit higher than the general population because muscle mass naturally declines with age (a process called sarcopenia). Getting enough protein helps maintain lean muscle, support bone health, and keep metabolism steady.

*But please note those in those in their 30s, if you haven't already then you need to build muscle now to help you in your 40s +.

General guidelines:

The minimum recommended daily intake (RDI) is 0.8 grams per kilogram of body weight (e.g., a 70kg woman = ~56g protein/day).
However, research shows women over 40, especially active women, benefit more from 1.2–1.6 grams per kilogram of body weight per day.
For a 65kg woman, that’s roughly 80–100g of protein daily.

Practical tips:

Aim to spread protein across meals (20–30g per meal) rather than eating most of it in one sitting, this supports muscle protein synthesis more effectively.
Include a mix of lean meats, fish, eggs, dairy, legumes, nuts, and seeds.
If you’re training regularly, especially strength training, leaning toward the higher end of the range is ideal.

Here is an example day:

Breakfast (25g protein)

2 eggs (12g)
1 slice wholegrain toast with 2 tsp cottage cheese (5g)
150g Greek yoghurt (8g)
Berries on top

Morning Snack (10g protein)

150g Greek yoghurt (10g)
Handful of berries

Lunch (25g protein)

100g grilled chicken breast (20g)
Salad with mixed greens, chickpeas, and olive oil dressing
1 tbsp pumpkin seeds sprinkled on top (5g)

Afternoon Snack (8g protein)

2 rice cakes topped with cottage cheese (6g)
1 boiled egg (6g)

Dinner (20g protein)

120g grilled salmon or tuna (20g)
Steamed vegetables and quinoa/brown rice

Daily total: 97–100g protein

Keeps protein steady across meals (important for muscle maintenance).
Provides variety (animal + plant sources).
Works whether you’re active or just trying to protect muscle and bone health.

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