Protein is having a moment. From social media to the gym, we’re being encouraged to eat more protein, prioritise it at every meal and aim for specific daily targets.
But how much protein do you actually need?
The answer is personal. Your age, health, activity, eating pattern and goals all matter—and protein is only one part of a nourishing way of eating.
Before you start counting grams or adding protein supplements, ask yourself these 10 questions.
#1 What am I hoping more protein will help me achieve?
Is the goal general health, maintaining strength, building muscle, improving recovery, supporting healthy ageing, or something else?
Start with the reason before the number.
#2 What stage of life am I in?
Protein needs can change across life, including during pregnancy and breastfeeding and as we get older.
For women 40+, the conversation also needs to include maintaining muscle and bone health through midlife and beyond.
#3 How active am I—and what type of movement do I do?
Someone who is mostly sedentary has different considerations from someone doing regular resistance training, endurance exercise, physically demanding work or training for an event.
#4 Am I trying to build muscle, or simply maintain the muscle I have?
These are different goals. It is also worth remembering that protein alone doesn’t build muscle—our muscles need to be challenged through appropriate movement and resistance exercise.
#5 Am I eating enough food overall?
Focusing on protein while under-fuelling (restricting what or how much you eat) doesn’t create a balanced or nourishing way of eating.
#6 What does my whole eating pattern look like?
Rather than asking, “Does this meal contain enough protein?”, look at the bigger picture.
Are you eating a variety of nourishing foods and getting enough carbohydrate, healthy fats, fibre, vitamins and minerals as well as protein?
#7 How is my protein spread across the day?
Are most protein-rich foods eaten at dinner, or are there nourishing sources across meals during the day? This is a more useful reflection than simply chasing one large daily number.
#8 Where is my protein coming from?
Are you getting protein from a variety of foods? This is particularly relevant if you choose a vegetarian or vegan pattern of eating but also for anyone whose protein focus has narrowed their diet to a small range of foods, bars, powders or supplements.
#9 Do I have health, digestive or dietary considerations that affect my needs?
Kidney disease and some other health conditions require individual assessment.
Digestive issues, poor appetite, food allergies, recovery from illness or surgery, and restrictive dietary patterns can also make personalised advice more important.
#10 Am I confused by conflicting advice or relying on supplements to reach a target?
If you’ve been given a very high protein target, are struggling to meet it with food, have health concerns, follow a restricted eating pattern, or simply don’t know which advice applies to you, this is a good time to speak with a dietitian. I have included a link to contact me below.
Personalised guidance should consider your health, age, activity, eating pattern and goals—not just give you a number.
Your protein needs are personal.
Before asking,
“How many grams of protein do I need?”
Ask what you’re trying to achieve, what your whole eating pattern looks like, and what else your body needs to stay strong and well.
Protein is important—but it is only one part of the nourishment picture.
Want to keep nourishing yourself?
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Join our weekly Nourishment Newsletter for practical ideas to help women 40+ eat well and create healthy habits they can sustain—without more diet rules.
Want to learn more about protein?
Tune into the Eating for You Podcast episode, How Much Protein Do I Need?, where I explore why protein is important—but why health, strength and weight are about much more than protein alone.
Need personalised nutrition advice?
Your protein needs depend on your health, life stage, activity, eating pattern and goals. If you’re confused by conflicting advice or wondering what is right for you, contact me to discuss personalised nutrition support.