How Much Protein Do You Actually Need After 50?

The standard protein recommendation — about 0.36 grams per pound of body weight — was set decades ago to prevent deficiency, not to support strength or healthy aging. For women past 50, it's simply too low.

Muscle naturally declines with age, and the body also becomes less efficient at using the protein it gets. That means maintaining strength requires more protein than it used to, not less.

Most research on healthy aging points to something closer to double the standard recommendation, spread across the day rather than loaded into one meal.

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Balanced meals that put protein first while keeping carbohydrates smart and satisfying.

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Start by noticing your first meal of the day — it's usually the lowest in protein. Adding even 15-20 grams at breakfast is often the easiest place to close the gap.

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