How Much Protein Do You Really Need?

(Especially After 40)

I get asked this constantly.

“How much protein should I be eating?”
“How much is actually in this?”
“Is this enough?”

And most of the time… people are guessing.

Here’s what I see in real life:

Men naturally tend to eat more protein without thinking about it. Bigger portions, more meat, more overall calories.

Women? We tend to lean toward carbs, lighter meals, snacky foods, yogurt bowls that are mostly granola, salads that look healthy but only have 12 grams of protein.

This isn’t about cutting carbs.

It’s about awareness.

If you start consciously asking yourself,
“How much protein is actually in this meal?”
everything shifts.

Why Protein Matters More As You Get Older

Protein isn’t just a “fitness” thing.

It’s a longevity thing.

As we age, we naturally lose muscle — a process called sarcopenia.

That muscle loss impacts:

• Metabolism

• Balance

• Strength

• Bone density

• Joint protection

• Insulin sensitivity

• Independence

Muscle is metabolically active tissue.

Less muscle = slower metabolism.

Less muscle = higher fall risk.

Less muscle = harder time maintaining body composition.

And here’s the important part:

As we get older, our bodies don’t use protein as efficiently.

Which means…

You actually need more, not less.

Strength training builds muscle.

Protein gives your body the raw materials to maintain it.

If you’re lifting but under-eating protein, you’re limiting your results.

How Much Protein Do You Need?

Let’s simplify this into grams per pound (because kilograms confuse everyone).

Active Adults (Men & Women)

(Strength training, walking, classes, sports, consistent movement)

0.6 – 1.0 grams per pound of bodyweight per day

Example:

• 150 lb woman → 90–150g

• 180 lb man → 108–180g

Most people feel great somewhere in the middle.

Less Active Adults (18–64)

0.5 – 0.7 grams per pound

Example:

• 150 lb woman → 75–105g

• 180 lb man → 90–126g

Adults 65+

Protein needs increase slightly due to reduced absorption and muscle preservation needs.

0.6 – 0.9 grams per pound

If active, lean toward the higher end.

Example:

• 150 lb woman (65+) → 90–135g

• 180 lb man (65+) → 108–162g

Adults 70+

Muscle maintenance becomes critical for fall prevention and independence.

0.7 – 0.9 grams per pound, depending on health and activity.

This is where protein becomes protective medicine.

The Reality I See in Clients

Most women think they’re eating enough.

Then we track for 3–5 days.

They’re at 45–60g per day.

They thought they were at 100g.

That gap is just awareness.

Men usually undershoot less — but even they often fall short if they’re trying to lean out.

Keep It Simple: The Palm Method

One palm-sized portion (size and thickness of your palm):

≈ 20–30 grams protein

Most adults need:

3–6 palm-sized servings per day

Usually:

• 1–2 per meal

No scale required.

Step One: Just Track for 3–5 Days

Before changing anything:

Write your protein intake on a Post-it note for a few days.

Many women think they’re eating 100g.

They’re actually eating 50–60g.

Awareness first.

Adjustment second.

If You're Only Eating 50g…

Do NOT jump to 120g tomorrow.

You’ll feel overly full.
Your digestion may struggle.
It won’t stick.

Instead:

Increase by 3–5 grams per day.

Small increases allow your gut and appetite to adjust.

Consistency wins.

How Much Protein Is Actually In Food?

Here are practical examples:

Animal-Based Proteins

• 3 oz chicken breast → ~21g

• 4 oz chicken breast → ~28g

• 3 oz lean beef → ~21g

• 4 oz lean beef → ~28g

• 3 oz salmon → ~22g

• 1 large egg → 6g

• ½ cup egg whites → 13g

• 1 cup Greek yogurt (plain) → 18–22g

• 1 cup cottage cheese → 24–28g

• 1 scoop whey protein → 20–30g

Plant-Based Proteins

• 1 cup cooked lentils → 18g

• 1 cup black beans → 15g

• ½ cup tofu → 10g

• 3 oz tempeh → 15–18g

• 3 tbsp hemp seeds → 10g

• 2 tbsp chia seeds → 4–5g

• 1 cup cooked quinoa → 8g

Vegetables contain small amounts (2–5g per cup typically), but they are not primary protein sources.

What 100g of Protein Might Look Like in a Day

Example:

Breakfast:
Greek yogurt + protein powder → 30g

Lunch:
4 oz chicken + salad → 28g

Snack:
Cottage cheese → 20g

Dinner:
4 oz salmon → 25g

Total: ~103g

No extreme dieting required.

If You’re Only Eating 50g Right Now

Do NOT jump to 130g tomorrow.

You’ll feel overly full.
Your digestion may push back.
It won’t be sustainable.

Instead:

Increase by 3–5 grams per day.

Let your gut adjust.
Let appetite adjust.

Slow and steady.

Why 30g at Breakfast Is Powerful

If your goal is:

• Better energy

• Fewer cravings

• Stable blood sugar

• Lean muscle support

• Improved metabolism

Then breakfast protein matters.

Aim for ~30g at breakfast.

This stimulates muscle protein synthesis and activates satiety hormones like GLP-1.

It also prevents the mid-morning crash.

Easy 30g Breakfast Examples

• 3 eggs + ½ cup egg whites

• Greek yogurt + ½ scoop protein

• Protein smoothie (1 scoop protein + Greek yogurt)

• Cottage cheese + eggs

• 4 oz ground turkey + 1 egg

• Smoked salmon + 2 eggs + egg whites

Prep helps:

• Egg muffins

• Overnight oats with protein

• Prepped smoothie cups

• Cooked ground turkey for breakfast bowls

What About Protein Powder?

I use it. Many of my clients use it.

But here’s the truth:

Not all protein powders are created equal.

Some are full of:

• Artificial sweeteners

• Fillers

• Cheap blends

• Added sugars

And many cause:

• Bloating

• Gas

• Digestive issues

Especially if you go from low protein to a full 30g scoop overnight.

If you’re new to it:

Start with ½ scoop.
Increase gradually.

Look for:

• Minimal ingredients

• No added sugar

• Third-party testing

You can check:

• ConsumerLab.com

• Labdoor.com

I personally like Momentous for quality and testing standards plus taste- it's not too sweet and doesnt give me a stomach ache.

But remember — it’s a supplement.

Food first. Powder fills the gap.

Start Small

If new to protein powder:

Start with ½ scoop.

Increase slowly over 1–2 weeks.

Let digestion adjust.

Look For:

• Minimal ingredients

• No added sugar

• Transparent sourcing

• Third-party testing

Independent testing sites:

• ConsumerLab.com

• Labdoor.com

These verify quality and purity.

Types of Protein

Animal-Based:

• Whey

• Casein

• Egg white

• Beef isolate

Plant-Based:

• Pea

• Rice

• Hemp

• Pumpkin seed

• Vegan blends

If dairy bothers you, try egg white, beef isolate, or a clean plant blend.

I personally like for quality and testing standards.

But protein powder is a supplement.

Food first. Powder fills the gap.

Signs You May Need More Protein

• Night cravings

• Hunger shortly after meals

• Energy crashes

• Slow workout recovery

• Difficulty building strength

• Trouble changing body composition

Often the issue isn’t more cardio.

It’s more protein.

Final Takeaway

You do not need perfection.

You need:

• 3–5 days of awareness

• Protein at each meal

• 3–6 palm servings daily

• ~30g at breakfast

• Slow increases if intake is low

Start with one change.

Add one protein source.

Let consistency compound.

Because protein isn’t about chasing a number.

It’s about staying strong, steady, metabolically healthy, and independent for decades.

And that’s the real goal. 💪

Not Sure Where You’re At? Let’s Look At It Together.

Here’s the truth.

Most people don’t need more willpower.

They need clarity.

When someone comes to me asking about protein, fat loss, GLP-1s, metabolism, or strength… the first thing I look at isn’t a supplement.

It’s their foundation.

Because in reality:

• Many women are under-eating protein

• Many are unintentionally under-fueling

• Some are overdoing fats and missing protein targets

• Blood sugar is often unstable

• Hydration and minerals are low

• Meals are carb-heavy without enough structure

And adding a GLP-1, peptide, or fat-loss plan on top of that without fixing the foundation?
That’s backwards.

This is exactly why I created the Nutrition Audit.

What the Nutrition Audit Does

We don’t guess.

We look at:

• Your actual intake (protein, fiber, fats, carbs)

• Meal timing

• Blood sugar patterns

• Hydration + electrolytes

• Recovery

• Training support

• Hidden gaps

Then I give you:

• Clear feedback

• Simple adjustments

• A protein target that makes sense for YOU

• Meal examples based on your lifestyle

• A realistic action plan

Not generic advice.

Personalized strategy.

Why This Matters

Protein is powerful.

But protein without structure?
Without enough fiber?
Without enough minerals?
Without enough total calories?

It doesn’t work the way it should.

When we dial in your foundation first:

• Energy improves

• Cravings decrease

• Strength improves

• Body composition shifts

• Metabolism stabilizes

And THEN everything else works better.

If You’ve Been Wondering…

• “Am I eating enough protein?”

• “Why am I still hungry?”

• “Why isn’t my body responding?”

• “How much do I personally need?”

This is where we start.

You don’t need to overhaul your life.

You need clear direction.

Ready?

If you want help figuring out exactly where you are — and what to adjust — apply for a Nutrition Audit.

We’ll look at the data.
We’ll simplify it.
We’ll build a plan that actually fits your real life.

Because guessing isn’t a strategy.

Clarity is.

And that’s where real progress starts. 💪