New Research: Women Over 40 Need Nearly DOUBLE the Protein Guidelines Suggest
If you're a woman over 40 following the standard protein recommendations, here’s the truth: those guidelines were designed to avoid deficiency—not to help you thrive.
New Protein Guidelines for Women Over 40
I went looking for answers when I felt more tired, hungrier, and weaker—despite the same workouts and “healthy” diet. What I found reshaped how I eat.
What the Research Shows
The long-standing Recommended Dietary Allowance (RDA) of 0.8 g/kg/day was set to prevent deficiency. But optimal aging, strength, and metabolic health call for more.
Women over 40 generally benefit from about 1.2–1.6 g of protein per kilogram of body weight per day to help maintain muscle, support metabolism, and age well.
Recent Guidance Snapshots
- Clinical trend: Many experts now recommend ~1.0–1.2 g/kg as a baseline for midlife women.
- Active range: Often cited as ~1.5–2.2 g/kg depending on training and goals.
How That Looks in Real Life
For a moderately active 150-lb (68 kg) woman:
| Method | Daily Protein |
|---|---|
| Old RDA (68×0.8) | ≈54 g |
| New Minimum (68×1.2) | ≈82 g |
| New Optimal (68×1.6) | ≈109 g |
Bottom line: Many women need roughly 1.5–2× the old number.
Why This Matters
Energy: Adequate protein supports steadier blood sugar and fewer energy dips.
Muscle: Training works best when daily protein supplies the building blocks.
Satiety: Protein is the most filling macronutrient—cravings often drop when intake rises.
What You Can Do Today
Step 1: Calculate Your Range
Weight (lb) ÷ 2.2 = kg → multiply by 1.2 (minimum) to 1.6 (optimal).
150 lb → 68 kg → 82–109 g/day.
Step 2: Track 3–5 Days
Log what you already eat. Most people discover a 20–40 g gap.
Step 3: Increase Gradually
Add ~10–15 g per week to let digestion adapt.
Step 4: Distribute Across Meals
Aim for 25–30 g per meal (3×/day) with a 10–15 g snack if needed.
- Morning: 25–30 g (coffee + protein; eggs or yogurt)
- Lunch: 25–30 g (chicken, fish, tofu, or legumes)
- Dinner: 25–30 g (lean meats/fish or protein bowls)
- Snack: 10–15 g (Greek yogurt, cottage cheese, or a shake)
Bottom Line
- The old 0.8 g/kg target prevents deficiency—not optimal aging.
- Most women over 40 do better around 1.2–1.6 g/kg.
- Spread intake through the day and increase gradually for best results.
Educational content only; not medical advice. Consult your healthcare professional for personal recommendations—especially if you have kidney disease or other medical conditions.