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How much protein do women over 50 need?

Feb 08, 2024

As an aging woman, you may be feeling frustrated about what to do with your nutrition, particularly your protein intake.

You might be wondering if the recommended protein amounts are too much for you or if you'll lose muscle if you don't meet the target. In this article, we will address these concerns and provide guidance on finding the right protein intake for your goals.

Finding Your Desired Body Weight

When considering protein intake, it's important to determine your desired body weight. This weight should be realistic and based on how you want to live your life. It's not about trying to achieve the weight you had in your 20s or 30s, or before having kids. Instead, focus on feeling authentic and making decisions that align with your values and lifestyle.

To calculate your protein intake, start with the recommended daily allowance of one gram of protein per pound of desired body weight. For example, if your desired body weight is 150 pounds, aim for 150 grams of protein per day. However, it's important to note that this is just a starting point and may need to be adjusted based on your individual needs and preferences.

Tracking Your Protein Intake

If you're unsure about how much protein you're currently consuming, it can be helpful to track your macros for a day or two. Use a tool like MyFitnessPal or simply add up the protein grams from the foods you eat. This will give you a better understanding of where your protein intake naturally falls.

Once you have an idea of your current protein intake, compare it to the recommended daily allowance. If you're far below or above the target, consider making adjustments to find a balance that works for you. It's important to find a happy medium that supports your goals without causing unnecessary stress or restriction.

The Role of Protein in Muscle Preservation

Protein is often recommended for muscle preservation, as the amino acids in protein are the building blocks for muscle. However, simply consuming the recommended amount of protein does not guarantee muscle preservation. It's important to take a holistic approach to your health and fitness.

In addition to protein intake, staying active and engaging in strength training or functional fitness exercises can help preserve lean body mass. A balanced nutritional lifestyle that includes healthy fats and carbohydrates is also important. Avoiding processed foods and limiting alcohol intake can further support your overall health and physique.


Amino acids are the building blocks of protein and play many essential roles in the body. 



If you struggle to consume large amounts of protein, consider adding supplementation to your daily routine. Essential amino acids can help bridge the gap in your protein intake without requiring you to eat more food.


Thorne Amino Acids are a great supplement.


Lifestyle Considerations

It's also important to consider your overall lifestyle and how protein fits into it. Does the recommended protein requirement align with your budget, time constraints, and preferences in the kitchen? If spending hours meal prepping protein sources doesn't align with your current lifestyle, it may be time to reassess your approach.

Ultimately, achieving a desired physique and maintaining lean muscle mass is about taking a big-picture approach. It's not just about hitting a specific macro count for protein. Factors like stress, sleep, and overall nutrition play a significant role in how you look and feel.

The key message here is to figure out what works best for you. While guidelines are a great starting point, they don't have to be the end-all-be-all for your protein intake. Take the time to assess your current protein intake, see how it aligns with your goals, and make adjustments as needed. It's about finding a balance that feels natural and sustainable for you.


In this article, we've discussed the importance of determining your desired body weight and tracking your protein intake. We've also highlighted the role of protein in muscle preservation and the need for a holistic approach to health and fitness. Additionally, we've mentioned the option of supplementation and the importance of considering your overall lifestyle when it comes to protein intake.

If you're enrolled in the Intermittent Fasting for Today's Aging Woman course, refer back to your intermittent feasting guide for additional tips and guidance. If you are interested in signing up for the course, use the sign up form below! Remember, it's about finding what works best for you and embracing a lifestyle that allows you to enjoy life while making healthy choices for the long haul.

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