How Much Protein Do I Really Need?

If you're a woman over 40 and you're feeling constantly hungry, tired, or struggling with weight or muscle tone, even though you're eating “pretty well”- it might be time to look at your protein.

Why protein matters more after 40

As we age, our bodies naturally lose muscle. This can lead to less strength, and more difficulty keeping weight steady.

Protein helps support:

• Stable energy

• Fewer cravings

• Muscle maintenance

• Blood sugar balance

• Better sleep

  
  

So, how much do you need?

A good general target is minimum 1.6 grams of protein per kg of body weight per day.

For example, a 70kg woman might need 112 grams protein daily. That’s quite a bit more than a single chicken breast or a scoop of protein powder.

The key is spreading it out across meals, not saving it all for dinner.

What does that look like in real life?

Here’s one day of protein-rich, real-food eating:

• Breakfast: Smoothie with protein powder (or unsweetened Greek Yoghurt), frozen berries, PB, spinach, psyllium husk. Minimum 30 grams of protein, ideally more.

• Snack: Boiled eggs and hummus

• Lunch: 150 grams of cooked chicken + roast veg + salad greens

• Snack: Cottage cheese with crackers

• Dinner: Chicken, Steak, Pork, Mince, Tofu + kumara + green veg

But do I need to track it?

It doesn't hurt, especially if you want an accurate picture of where you are at. You don't have to do it forever either. To help you get started, download my High Protein Foods Chart and stick it on your fridge. It is a great way to familiarise yourself with the protein content of some food.

The goal is awareness, not perfection. Focus on including a source of protein with every meal, and build from there.