How Much Protein Do Women Over 40 Really Need To Eat In A Day?

Have you noticed more talk about protein lately? Between social media posts preaching "100 grams a day" and every influencer talking about high-protein breakfasts, it’s clear this macronutrient is having a moment. But if you're in perimenopause, protein isn’t just a trend — it's a key player in helping you feel better, stay strong, and support your body through one of the biggest hormonal transitions of your life.

In this post, you'll learn:

• Why protein needs increase during perimenopause

• How much you actually need (hint: it's more than you think)

• The best protein sources for women over 40

• Simple ways to boost your intake without obsessing

Let’s break it all down.

Why Protein Matters More During Perimenopause

Protein is one of the three essential macronutrients your body needs daily. While its role in muscle-building is well known, it also supports hormone production, immune function, bone strength, and metabolic health. And during perimenopause — when estrogen levels begin to decline — its role becomes even more important.

Here’s why:

1. Muscle Maintenance and Metabolism

Hormonal changes in perimenopause accelerate muscle loss (sarcopenia), which can slow metabolism and lead to weight gain. Protein provides the building blocks (amino acids) your body needs to maintain and rebuild muscle, especially when combined with strength training.

2. Bone Health Support

Women can lose up to 20% of their bone mass during perimenopause and early menopause. Protein plays a role in calcium absorption and bone remodelling. Pair it with weight-bearing exercise, and you're actively supporting your skeletal health.

3. Better Appetite Regulation

Protein is the most satiating macronutrient — it helps you stay full longer and stabilizes blood sugar. That’s key for managing cravings and reducing overeating, especially if you're constantly feeling hungry or noticing energy crashes.

4. Hormone and Immune Function

Protein is essential for synthesizing hormones and supporting immune cells. In midlife, when inflammation can increase, this matters more than ever.

How Much Protein Do You Actually Need?

Forget the outdated “0.8 grams per kilogram” guideline — that’s the minimum to prevent deficiency. If you’re in your 40s or 50s, aiming for 1.0–1.2 grams of protein per kilogram of body weight is a smarter target for preserving muscle and strength.

Here’s what that looks like:

• A 150 lb woman (68 kg) needs around 75–85g of protein/day

• Aim for 25–30g per meal to trigger muscle protein synthesis

Pro Tip: Don’t save all your protein for dinner. Distribute it evenly across the day to support energy and muscle retention.

High-Protein Sample Day

• Breakfast: Greek yogurt parfait with hemp seeds + berries (~30g)

• Lunch: Grilled chicken wrap with hummus, greens, and quinoa (~35g)

• Dinner: Salmon with roasted vegetables and lentils (~40g)

Try a scoop of protein powder in your morning smoothie if you're short on time or not a big breakfast eater. Not sure what kind is best? Read this breakdown on choosing the right protein powder.

Best Protein Sources for Women in Perimenopause

Animal-Based Proteins:

• Eggs (7g per egg)

• Chicken, turkey, lean beef

• Fish (salmon, tuna, cod)

• Greek yogurt and cottage cheese

• Whey or collagen protein

These sources are complete proteins (contain all 9 essential amino acids) and generally offer higher protein per serving.

Plant-Based Proteins:

• Lentils, chickpeas, black beans (15–18g/cup)

• Tofu, tempeh, edamame

• Quinoa (8g/cup cooked)

• Nuts and seeds (use as boosters)

• Pea or hemp protein powders

If you’re plant-based, combining foods (like rice + beans) can help form complete proteins.

Tools that help:

• Kitchen scale for portion tracking

• Meal prep containers to prep in bulk

• Collagen powder for joint + skin support

How to Easily Boost Your Protein Intake

If you’re not tracking, you’re likely under-eating protein. Here are practical ways to close the gap:

• Double your portion: Have a full cup of Greek yogurt instead of half

• Add edamame to salads or stir-fries

• Swap rice for quinoa or farro

• Top oats with seeds, nut butter, or protein powder

• Use cottage cheese in wraps or snacks

• Sneak a scoop of protein into baking, pancakes, or smoothies

Common Questions About Protein in Perimenopause

Is collagen enough?

No — collagen supports joint, skin, and gut health, but is not a complete protein. Use it in addition to, not instead of, a full-spectrum source.

Can I eat too much protein?

Most women under-eat, not overdo it. Excess is rare unless you have kidney issues. Focus on hitting minimums first.

I’m not hungry in the morning. What should I do?

Try a protein-rich smoothie or shake. Start small and build your breakfast appetite over time. Skipping protein at breakfast can trigger mid-afternoon cravings.

Can protein help with weight loss?

Yes — it helps preserve lean muscle during fat loss and increases satiety, so you’re less likely to overeat.

You don’t need to obsess over macros to feel better, but increasing your daily protein intake is one of the most effective and sustainable things you can do for your health in midlife.

From muscle and bone support to managing cravings and weight, protein plays a foundational role in how your body functions and feels in perimenopause.

Need help building a sustainable, hormone-friendly nutrition plan? Book a discovery call and let’s personalize your protein strategy inside a 1:1 coaching program that works with your lifestyle, not against it.

Want to see what a balanced, high-protein meal looks like in action? Try this Bulgur & Chicken Salad with Tzatziki — it’s easy to prep, protein-packed, and made with midlife in mind.

---