Protein Needs by Age: How Much Women Over 50 Really Need To Stay Slim, Strong and Energized
Protein becomes more important over time—here’s how much you need and easy ways to hit your goals
Protein is essential for building lean, calorie-torching muscle mass, especially as we age. Whether you’re looking to lose weight, ward off muscle loss or simply keep your body properly fueled, knowing the ideal protein requirements by age can help. Here we break down how much protein women really need at every stage of life—and why it might be less than you expect.
Why protein becomes more important with age
It’s no surprise that women’s bodies need different types and amounts of nutrients as we age, but why that is isn’t commonly known. “As women age, our bodies naturally lose muscle mass, approximately half a pound of muscle per year beginning at age 30,” says Tanya Zuckerbrot, MS, RD and CEO of F-Factor. “Muscle regulates metabolism and bone density. Hormonal changes, especially post-menopause, also affect how we metabolize nutrients. Aging bodies don’t use protein as efficiently, so we need more of it to maintain the same benefits we experienced in our younger years.”
Protein plays a pivotal role in how women metabolize nutrients, but it’s also “the building block of our muscles, skin, hormones and enzymes,” Zuckerbrot says. “It supports metabolism, helps with satiety so we’re less likely to overeat and plays a crucial role in weight management.”
Woman's World Answers
What happens if you don’t get enough protein?
Not getting enough protein may be stopping you from meeting your weight-loss goals. According to Zuckerbrot, “Low protein can also lead to fat gain due to increased cravings and reduced satiety, making it harder to manage weight and energy levels.” It can also slow your metabolism.
“When your body gets what it needs, you thrive.” —Tanya Zuckerbrot, MS, RD
But a protein deficiency can hamper more than just weight loss, especially for women over 40. “Insufficient protein can lead to muscle loss, fatigue, poor immune function, thinning hair, brittle nails and even slower wound healing. Over time, it can compromise bone health, metabolism and mobility—especially in older adults,” Zuckerbrot says.
Even though we know how important a high-protein diet is, many of us struggle to meet our protein needs or don’t know how much we need to begin with. But understanding how much protein you need is the first step toward maintaining your weight, health and longevity.
Daily protein requirements by age: a chart
As women age, the amount of protein we need daily increases. Zuckerbrot notes that individual needs may vary based on activity level or other health factors (and you should always check with your doctor before making dietary changes). Here, a general guideline:
| In your 40s | In your 50s | In your 60s | In your 70s+ | |
| Grams of protein per kg of body weight | 1.0–1.2 | 1.2–1.5 | 1.3-1.6 | 1.0–1.5 |
| Daily grams of protein for a 155-lb (70 kg) woman | 70-84 | 84-105 | 90-112 | 70-105 |
In our 50s, muscle loss accelerates, which is why protein intake (and activities like strength training) becomes even more important. Zuckerbrot says that in our 60s, protein needs stay high as muscle loss grows. “Even moderate protein increases can help offset sarcopenia, or age-related muscle loss,” she says. (Learn more about protein and sarcopenia here.)
In your 70s and beyond, protein is crucial for immune support and muscle preservation. “Adequate protein intake can help maintain independence, prevent falls and support healing and overall wellness,” Zuckerbrot says. One note: “Some sources show slightly reduced protein targets past age 70 because of concern around renal function in older adults, especially if there are preexisting conditions. That said, maintaining muscle mass and preventing frailty becomes even more critical in our later decades.”
Your best bet: “Focus less on reducing protein intake and more on optimizing it through high-quality sources that are easy to digest and utilize,” Zuckerbrot says.
Tip: To calculate your weight in kilograms to determine your protein requirements by age, try this free online calculator.
Simple ways to boost protein in your diet
Introducing more protein into your diet may feel like a daunting task, but it’s simpler than you realize! Here. Zuckerbrot’s top tips for hitting your daily protein requirements:
Make small changes
“Start each meal with protein first. Add egg whites to oatmeal, Greek yogurt to smoothies, grilled chicken or lentils to salads or have a protein shake as a snack. Even small swaps—like choosing high-protein pasta or adding chia seeds—can make a big difference,” Zuckerbrot says.
Track your protein intake
Labels on packaged food usually include protein measurements, but apps like MyFitnessPal can also give you the information you need to meet your goals. Simple visual clues also work, according to Zuckerbrot. A palm-sized portion of meat or fish has about 25 grams of protein and two eggs has about 12 grams.
What happens when you increase your protein intake?
While it’s true that excessive protein intake can stress kidneys, cause bloating or lead to dehydration, most women under-consume—not over-consume—protein.
Zuckerbrot says meeting your protein needs based on your age will give you:
- More energy
- Less hunger
- Fewer cravings
- Better body composition
- Improve muscle tone
- Healthier skin and hair
- Stronger nails
Long term, she says you’ll “experience stronger bones, better metabolism and improved quality of life. When your body gets what it needs, you thrive.”
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
