How Much Protein Midlife Women Really Need

How Much Protein Midlife Women Really Need 💪

Why Protein Matters More in Midlife

As estrogen levels decline, women naturally lose muscle more easily — and muscle is key for metabolism, strength, and staying lean. Eating enough protein (and spreading it throughout the day) helps:

• Preserve lean muscle

• Support fat loss and metabolism

• Improve bone density and satiety

  
  

Find Your Daily Protein Target

Quick Rule of Thumb:

Take your body weight in pounds ÷ 2 = grams of protein per day.

Example: 160 lb ÷ 2 = 80 g protein/day

If you’re strength training 3+ times/week or have weight loss goals, go a bit higher. (20-40g more/day).

Note: If you have kidney disease (stage 3 or higher) consult a registered dietitian or MD before increasing your protein intake.

How to Distribute Protein

Muscles respond best to steady, moderate doses throughout the day — not all at dinner.

Example Protein Sources

Animal: chicken, fish, Greek yogurt, cottage cheese, eggs, whey isolate

Plant: lentils, tofu, tempeh, quinoa, edamame, pea/soy protein

Snacks: Greek yogurt, cottage cheese, or a protein bar (≤5 g added sugar)

Based on current research (PROT-AGE Study Group, ISSN 2023, and related menopause nutrition literature).

Compiled by Sara Dow, Nutrition Educator, YMCA at Pabst Farms.

WOMEN & PROTEIN

Why Protein Matters More in Midlife

Find Your Daily Protein Target

How to Distribute Protein

Example Protein Sources

Based on current research (PROT-AGE Study Group, ISSN 2023, and related menopause nutrition literature).

Sara Dow, MS, RDN, LD

Sara Dow Nutrition, LLC

201 S., 3rd Street

Watertown, WI 53094

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