How Much Protein Do Women Over 50 Actually Need? (It’s More Than You Think)

3 minute read
Last updated: January 30, 2026
Written by the Aelami Medical Editorial Team
Reviewed for scientific accuracy by a board-certified physician

If you’re a woman over 50 and feel weaker, softer, or more tired than you used to, this may be why.

You probably haven’t changed how you eat.

You may even be eating “healthy.”

But what most women don’t realize is that after menopause, your protein needs go up — not down.

And if you don’t increase it intentionally, your body quietly starts losing something you can’t see in the mirror at first:

muscle.

Why Protein Needs Change After 50

As estrogen declines, your body becomes less efficient at maintaining muscle tissue. This process is called sarcopenia — age-related muscle loss — and it accelerates in women after menopause.

Muscle is not just about strength or appearance. It’s responsible for:

• Energy levels
• Metabolism
• Stability and balance
• Blood sugar control
• Overall vitality

When protein intake stays the same but your body’s needs increase, muscle loss slowly begins.

This is why many women say:

“I don’t feel as strong as I used to.”
“My body feels softer.”
“Workouts feel harder.”
“I’m more tired than I should be.”

It’s often not hormones alone.

It’s protein.

The Outdated Protein Recommendation Most Women Follow

The old guideline you’ve probably heard is:

0.8 grams of protein per kilogram of body weight per day

For a 150-lb woman, that’s about 55 grams of protein per day.

That number is based on preventing deficiency, not maintaining strength, energy, and muscle after 50.

Modern research in aging and women’s health shows that women over 50 need closer to:

1.2 to 1.6 grams of protein per kilogram per day

For that same 150-lb woman, that’s:

80–110 grams of protein per day.

That’s nearly double what many women are eating.

What 100 Grams of Protein Actually Looks Like

This is where it becomes eye-opening.

A typical “healthy” day of eating might include:

• Oatmeal with fruit
• Salad with some chicken
• Yogurt
• A light dinner

That often adds up to 40–60 grams of protein.

To reach 100 grams, you would need something closer to:

• 3 eggs (18g)
• Greek yogurt (15–20g)
• 4–5 oz chicken or fish (30–35g)
• Protein shake or supplement (20–25g)
• Nuts, beans, or dairy additions

Without being intentional, it’s very easy to under-eat protein.

Why This Matters More Than Calories

Many women focus on calories as they age.

But the real focus should be:

Are you eating enough protein to preserve muscle?

Because muscle is what keeps you:

• Strong
• Energized
• Independent
• Metabolically healthy

When protein is too low, your body doesn’t have the building blocks it needs to maintain that muscle.

3 Simple Rules to Remember

If you’re over 50, these guidelines are easy to follow:

1. Aim for 25–30 grams of protein per meal
   Not per day — per meal.
2. Prioritize protein first when you eat
   Build meals around it, not as an afterthought.
3. Use supplementation if needed
   It’s often difficult to reach these levels from food alone without eating far more than you want to.

The Bottom Line

If you feel like your body is changing “for no reason” after 50, protein intake is one of the first places to look.

You don’t need to eat less.

You likely need to eat more protein than you think.

Because after menopause, maintaining muscle isn’t automatic anymore — it becomes intentional.

And protein is where it starts.

 

Written by the Aelami Medical Editorial Team
Reviewed for scientific accuracy by a board-certified physician