How much protein do women over 40 actually need?

Protein has had a big few years. It is on muesli bar wrappers, in coffee orders and in almost every “what I eat in a day” video. Some of that attention is deserved. Protein matters more as we get older, particularly for keeping muscle. But a lot of the noise has turned a useful nutrient into another number to chase.

What the Australian numbers say

Australia’s Nutrient Reference Values set a recommended intake of about 0.75 g of protein per kilogram of body weight each day for women aged 19 to 70, rising to about 0.94 g/kg after 70. For a 70 kg woman, that is roughly 53 g a day.

Those figures are designed to prevent deficiency. Expert groups looking at ageing muscle have suggested that many older adults may benefit from more – around 1.0 to 1.2 g/kg a day – particularly when combined with regular strength-based movement. Your own needs depend on your health, activity and any medical conditions, which is where individual advice matters.

Why it matters more after 40

From midlife, muscle mass tends to decline gradually, and the hormonal changes of perimenopause can shift where and how the body stores fat. Muscle supports strength, balance, blood sugar regulation and day-to-day energy. Protein, together with movement that challenges your muscles, is one of the most practical ways to protect it.

What a serve looks like

• Two eggs
• A palm-sized piece of chicken, fish or lean meat (about 100 g cooked)
• A tub of Greek yoghurt (about 170–200 g)
• A cup of cooked lentils, chickpeas or beans
• A small handful of nuts or seeds, as a top-up rather than a main source

Spread it across the day

Many people eat very little protein at breakfast and lunch, then most of it at dinner. Spreading it more evenly – something at each meal and, if you need it, a snack – tends to be easier on appetite and more useful for muscle than one large serve at night.

When protein becomes a rule

If you find yourself anxious about hitting a gram target, or swapping meals you enjoy for shakes you don’t, the tool has become the problem. The aim is a steady rhythm: a recognisable source of protein most times you eat, chosen from foods you like. That is a skill you can build, not a score to keep.

Steady takeaway: add one protein food to the meal where you usually have the least. Do that for a week before changing anything else.