How Much Protein Do You Really Need?

If you’re a woman over 40 trying to lose weight, build strength, or just feel better in your body, one question matters more than almost anything else:

Am I eating enough protein?

The truth is, most women aren’t.

And according to leading experts like Dr. Peter Attia and Dr. Rhonda Patrick, the standard recommendations for protein intake are likely far too low—especially as we age.

Let’s break down what you actually need to know.

WHY PROTEIN MATTERS MORE AFTER 40

As you get older, your body changes in ways that directly impact how you build and maintain muscle:

• You lose muscle mass more easily (sarcopenia)

• Your metabolism slows

• Your body becomes less responsive to protein (called anabolic resistance)

In episode 369 of The Drive podcast, Dr. Patrick explains that aging and inactivity reduce how efficiently your body uses protein to build muscle—but strength training can help restore that sensitivity.

Translation:
You need more protein—not less—just to maintain muscle, let alone build it.

THE PROBLEM WITH CURRENT PROTEIN GUIDELINES

The official Recommended Daily Allowance (RDA) is:

👉 0.8 grams per kilogram of body weight

But according to both Attia and Patrick:

👉 That’s the minimum to avoid deficiency—not the amount for optimal health

In fact, research discussed in the episode suggests the RDA may need to be increased by at least 50% or more to properly support muscle and prevent frailty.

HOW MUCH PROTEIN DO WOMEN OVER 40 ACTUALLY NEED?

Based on the discussion from the podcast as well as broader research:

✅ Minimum (better than RDA):

~1.2 grams per kg of body weight

✅ Optimal range for most active women:

1.2–1.6 grams per kg

✅ Higher target (especially for fat loss or strength goals):

Up to 2.0 grams per kg

Dr. Attia often recommends aiming higher—around 2.0 g/kg—because most people underestimate intake, and aiming high ensures you don’t fall too low.

WHAT THIS LOOKS LIKE IN REAL LIFE

Let’s make it practical:

Example: 150 lb woman (68 kg)

• Minimum: ~80g/day

• Optimal: 80–110g/day

• Higher target: up to ~135g/day

WHY PROTEIN IS CRITICAL FOR FAT LOSS AFTER 40

If your goal is fat loss, protein becomes even more important.

According to Attia and Patrick:

👉 Higher protein intake helps:

• Preserve muscle while losing weight

• Improve body composition

• Support metabolism

This is especially important because losing weight without enough protein often leads to muscle loss (which makes future fat loss harder)

THE BIGGEST MISCONCEPTION

Many women think:

“I don’t want to eat too much protein”

But the real issue is usually the opposite:

You’re not eating enough to support your body

As Dr. Patrick puts it:

“You need protein to support physical activity.”

HOW TO ACTUALLY HIT YOUR PROTEIN GOALS

This is where most people struggle.

✅ Aim for protein at every meal:

• Breakfast: 25–30g

• Lunch: 25–35g

• Dinner: 30–40g

• Snack: 10–20g

✅ Prioritize these foods:

• Chicken, turkey, lean beef

• Greek yogurt

• Eggs / egg whites

• Fish

• Protein powder (for convenience)

✅ Simple rule:

Build your meal around protein first

FINAL THOUGHTS

If you’re a woman over 40 trying to:

• Lose weight

• Build strength

• Feel better in your body

Protein is not optional—it’s foundational

If you’re not sure how much protein YOU should be eating—or how to actually hit those numbers consistently:

Check out my signature program, The 40+ Reset

I’ll help you create a simple, personalized plan that fits your life—and actually gets results.