Protein in Midlife: How Much Do Women Over 50 Really Need?
Protein has become a bit of a buzzword lately, but for women over 50, it’s not just a trend, it’s essential. As we move through perimenopause and into menopause, our bodies change in ways that make protein more important than ever.
Why Protein Matters More in Midlife
From our 40s onwards, we naturally begin to lose muscle mass, a process known as age-related muscle loss. Add in hormonal changes during menopause (particularly declining oestrogen), and this can accelerate.
This matters because muscle isn’t just about strength or appearance. It plays a key role in:
Metabolism (how efficiently your body burns energy)
Blood sugar balance
Bone health
Stability and injury prevention
Overall energy and vitality
Without enough protein, it becomes much harder for your body to maintain that muscle.
How Much Protein Do You Actually Need?
The standard guideline you may have heard, about 0.8g of protein per kg of body weight, is actually the bare minimum to prevent deficiency.
For women over 50, this simply isn’t enough to support optimal health.
A more helpful target:
1.2–1.6g of protein per kg of body weight per day
What that looks like in real life:
If you weigh 70kg, that’s roughly:
84g to 112g of protein per day
That might sound like a lot if you’re used to lighter meals, but it’s very achievable with a bit of planning.
Why Many Women Undereat Protein
In my experience, many midlife women are unintentionally under-eating protein. Common reasons include:
Toast or cereal-based breakfasts
Light lunches (like soup or salad without protein)
Prioritising carbs over protein
Reduced appetite or busy schedules
The result? Energy dips, cravings, and difficulty maintaining muscle and weight.
How to Easily Increase Your Protein Intake
You don’t need to overhaul your entire diet, small tweaks can make a big difference.
1. Start with breakfast
Instead of toast or cereal alone, try:
Eggs on toast
Greek yoghurt with nuts and seeds
A protein smoothie
2. Build meals around protein
Think:
Chicken, fish, eggs, tofu, lentils, or beans as the main focus of the meal
Then add veggies and carbs around that
3. Aim for protein at every meal
A good rule of thumb:
20–30g of protein per meal
This helps with muscle maintenance, satiety, and blood sugar balance.
4. Include protein-rich snacks (if needed)
Such as:
Cottage cheese
Boiled eggs
A handful of nuts
Protein yoghurt
What About Protein Powders?
These can be helpful, but they’re not essential.
If you struggle to meet your needs through food alone, a good-quality protein powder can be a convenient addition. But ideally, focus on whole foods first.
The Bigger Picture
Protein isn’t about dieting or restriction.
It’s about:
Feeling stronger
Supporting your metabolism
Reducing cravings
Maintaining independence and vitality as you age
And most importantly, feeling like you again.
If you take one thing away from this, let it be this:
Midlife is not the time to eat less, it’s the time to eat smarter.
Prioritising protein is one of the simplest, most powerful ways to support your body through this stage of life.
And the best part? You’ll likely notice the difference in your energy, strength, and overall wellbeing much sooner than you think.
If you’d like personalised help on how to increase your protein intake in a way that will work for you and your lifestyle, book a 1-hour Pause & Power Hour with me HERE.