·5 min read
How Much Protein Do Women Over 40 Actually Need? (Hint: More Than You Think)
The RDA was set decades ago for sedentary adults. The current research on women over 40 points to a much higher number — and the difference shows up on the scale.
The new target
Most current research suggests 1.2 to 1.6 grams of protein per kilogram of body weight for women over 40, roughly double the old RDA. For a 150-pound woman, that's 80-110g per day.
The distribution rule
Hitting the daily total isn't enough. Aim for 30-40g per meal across three meals to maximize muscle protein synthesis. A massive protein dinner doesn't make up for a tea-and-toast breakfast.
The easiest way to hit it
Eggs at breakfast. Greek yogurt or cottage cheese as a snack. A palm-sized protein at lunch and dinner. Done.