How much protein do women need after 40?

Most women over 40 do well with more protein than the old minimum: roughly 1.2 to 1.6 grams per kilogram of body weight a day, or about 80 to 110 grams for a 150-pound woman. That is the range in the 2025–2030 Dietary Guidelines for Americans, and it fits the research on keeping muscle with age. Protein does the most good when it is spread across meals and paired with strength training.

Why the official numbers differ

You will see two very different numbers, and both are official.

The RDA: 0.8 g per kilogram. The recommended dietary allowance for adults has barely changed in more than 70 years. As a 2017 review in Advances in Nutrition explains, it was derived as the minimum intake needed to avoid losing body nitrogen, a marker of body protein. It was never designed as the amount that best protects muscle in midlife and beyond. The same reference framework also allows protein to supply anywhere from 10% to 35% of calories, and the review notes that even the bottom of that range is higher than the RDA.

The 2025–2030 Dietary Guidelines: 1.2 to 1.6 g per kilogram. The current guidelines, released in January 2026, tell Americans to prioritize protein at every meal, from both animal and plant sources, with a target of 1.2 to 1.6 grams per kilogram a day, adjusted to your calorie needs.

Expert groups for older adults. In 2013 the PROT-AGE Study Group, an international panel of geriatric and nutrition experts, recommended at least 1.0 to 1.2 grams per kilogram for adults over 65, at least 1.2 for those who exercise, and 1.2 to 1.5 for most older adults with acute or chronic illness. Those numbers were set for people over 65, but the muscle loss they aim to slow begins in midlife.

Why protein matters more in midlife

Muscle mass starts to fall during the menopause transition, at the same time that fat mass rises faster. Muscle matters for strength, balance, blood sugar control and independence later in life. Our guide to muscle loss after 40 covers the details.

The evidence that protein helps is consistent, though most of it is observational:

• Frailty. In the Women’s Health Initiative, researchers followed 24,417 women aged 65 to 79 for three years. Using intake estimates corrected with objective biomarkers, a 20% higher protein intake was associated with a 32% lower risk of becoming frail.
• Strength training. A 2018 meta-analysis of 49 randomized trials with 1,863 participants found that adding protein during at least six weeks of resistance training increased gains in strength and lean mass. The added benefit was modest, it shrank with age, and intakes above about 1.6 grams per kilogram brought no further gain in lean mass.

The second finding matters. Protein supports muscle, but the signal to build or keep it comes from using your muscles. See strength training for women over 40.

How much you need, by body weight

Body weight	RDA (0.8 g/kg)	1.2 g/kg	1.6 g/kg
130 lb	47 g	71 g	94 g
150 lb	54 g	82 g	109 g
170 lb	62 g	93 g	123 g
190 lb	69 g	103 g	138 g
210 lb	76 g	114 g	152 g

To calculate your own, divide your weight in pounds by 2.2 to get kilograms, then multiply by 1.2. If you have a lot of weight to lose, ask a clinician or dietitian whether to base the target on a goal weight instead.

Protein in common foods

Values from the USDA’s food composition database.

Food	Serving	Protein
Turkey breast, roasted	3 oz	26 g
Salmon, coho, cooked	3 oz	23 g
Lean ground beef (90% lean), broiled	3 oz	22 g
Tofu, firm, calcium-set	1/2 cup	22 g
Salmon, canned pink, drained	3 oz	20 g
Ricotta, part-skim	1/2 cup	14 g
Cottage cheese, 2%	4 oz	12 g
Edamame (green soybeans), cooked	1/2 cup	11 g
Plain low-fat yogurt	6 oz container	9 g
Peanuts, dry-roasted	1/4 cup	9 g
Pumpkin seeds, roasted	1/4 cup	9 g
Black beans, cooked	1/2 cup	7.5 g
Egg	1 large	6 g

Strained (Greek-style) yogurts usually have considerably more protein than regular yogurt; check the Nutrition Facts label.

Putting it into a day

Here is one way to reach about 80 grams without supplements:

• Breakfast: 2 eggs and a 6-ounce plain yogurt (about 21 g)
• Lunch: salad with 3 ounces of canned salmon and 1/2 cup of black beans (about 27 g)
• Snack: 1/4 cup of dry-roasted peanuts (about 9 g)
• Dinner: 3 ounces of roasted turkey breast or 1/2 cup of firm tofu with vegetables and a whole grain (about 22 to 26 g)

That adds up to roughly 80 grams before counting the smaller amounts in grains, milk and vegetables. Many women eat little protein at breakfast and most of it at dinner, so the easiest change is usually adding 20 grams or so to the first meal of the day.

Plant-based eating

You can meet a higher target without meat. Soy foods, lentils, beans, peas, nuts and seeds all contribute, and the 2025–2030 guidelines advise vegetarians and vegans to eat a variety of plant proteins and to monitor iron, vitamin B12, vitamin D, calcium and iodine. Soy has its own questions in perimenopause, which we cover in soy and phytoestrogens.

Who should be careful

• Chronic kidney disease. The PROT-AGE group noted that older adults with severe kidney disease who are not on dialysis may need to limit protein. If you have kidney disease, or diabetes with kidney involvement, set your target with your clinician.
• Small appetite or weight-loss medications. When you eat less overall, protein and fiber are the first things to fall short. A dietitian can help.
• Protein powders and bars. They are dietary supplements, not drugs, and quality varies. Some contain added sugar or sweeteners the guidelines advise limiting.

Creatine is a separate supplement that is sometimes paired with protein for muscle. See our guide to creatine for women.

When to see a clinician

See a clinician if you are losing weight or strength without trying, have had a fall, or find everyday tasks getting harder. Those can signal muscle loss or another medical problem. If you have kidney disease or diabetes, ask before raising your protein intake. A registered dietitian can build a plan around your preferences. You can find a menopause-informed clinician.