How much protein should women over 30 eat?
Sep 07, 2023
“Hey Eve, I’m 38. How much protein should I eat?”
For women over 35, eating protein is essential for weight loss, lean muscle development, hormonal balance, and overall good health.
The exact amount varies from woman to woman and is typically based on their current biofeedback (age, weight, height, health needs, etc.), their activity level, and their long-term goals.
In general, though, most women over 35 need at least 0.6g of protein per pound of body weight.
- A 115lb woman needs at least 69g of protein.
- A 150lb woman needs at least 90g of protein.
- A 180lb woman needs at least 108g of protein.
And so on.
But that’s just the minimum.
If you’re lifting weight (which you should be!), you’ll need closer to 1g of protein per pound of body weight – A true 1:1 ratio.
An easy way to get in protein is to plan to eat 20-30g of protein per meal, breakfast, lunch, and dinner.
My favorites?
- Eggs/Egg whites
- Turkey Sausage
- Skinless Chicken Breast
- Lean Ground Beef
- Greek Yogurt
- Protein Bars & Shakes
- Salmon
These are all viable sources of protein you can incorporate into your meals.
You can even double up on the serving size to get double the protein!
Getting adequate amounts of protein will keep your hormones balanced, promote the development of lean muscle mass, boost your energy, and ultimately help you get the body composition results you want.
Don’t sleep on protein, especially if you’re over 35.
Want to know exactly how much you need for your specific goals?
Click HERE to learn more about our custom macro nutrition coaching programs.
