How much protein do I need to build muscle? A guide for women over 50

Building muscle isn’t just for young people. In fact, women over 50 need to do some form of strength training to protect their muscle mass, which can otherwise diminish with age. It’s a myth that we can’t build muscle after 50. I know that, because I’ve made coaching women over 50 my life’s work, and I’ve seen the huge benefits that building muscle can bring.

And ladies, just so we’re clear, when I talk about strength training and gaining muscle, I am not talking about hours of weightlifting in a gym so we look big and bulky. I’m talking about using dumbbells at home, or another form of weight training for ladies, that will help us be strong enough to do everyday activities like lifting grandchildren in and out of the car, carrying heavy shopping bags, or being able to get up and down from the floor with ease.

These are the reasons we need to build muscle, so that we age well. Below, I’m going to explain much protein you actually need to help this happen, and why is protein so crucial for women in perimenopause and beyond.

What is protein and why is it important?

Protein is a macronutrient made up of amino acids, which are essential for building and repairing tissues, including muscle. When you consume protein, your body breaks it down into amino acids and uses them to maintain muscle mass, produce enzymes and hormones, and support overall health.

That’s the science of it, but I just think of protein as the building blocks of muscle. Far easier to remember!

For women over 50, getting enough protein is crucial. Muscle mass naturally decreases with age (a process known as sarcopenia), but a diet rich in protein as well as regular strength training can help stop this and keep you strong, independent, and active.

None of us want to deal with the pain of osteoarthritis or osteoporosis. No one wants to be unable to tie their own shoes, get on and off the toilet without help, or have a fall and be unable to get back up.

The single biggest thing you can do to prevent that happening is to strength train and eat a diet rich in protein, so our muscle mass continues to build.

How does protein help women during menopause and beyond?

During menopause, hormonal changes can lead to muscle loss, weight gain, and a slower metabolism. When it comes to diet for menopause, it’s useful to prioritise vegetables and protein and opt for a largely Mediterranean style diet. Protein supports our bodies during menopause by:

Supporting muscle retention and growth: Higher protein intake helps us keep lean muscle mass, meaning we stay stronger for longer.

Boosting metabolism: Protein has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it.

Helping weight management: Protein keeps you feeling full for longer, reducing cravings and helping with portion control.

Supporting bone health: As oestrogen levels drop, bones can weaken. Protein, alongside calcium and vitamin D, helps maintain bone density.

How do I calculate how much protein I need to build muscle?

The amount of protein you need depends on factors like your weight, activity level, and fitness goals. How much you need will be personal to you, but a rough guide for muscle building is:

1.6–2.2g of protein per kg of body weight per day

So for example, if you weigh 65kg**,** aim for 104–143g of protein daily

If you are very active or lifting weights regularly, lean towards the higher end of the range.

Spreading protein throughout the day (e.g., across three meals and a snack) helps your body to use it more effectively.

Is 100g of protein enough?

For a lot of women, 100g of protein per day is a good amount, but whether it’s enough depends on each individual, as I said above. If you weigh around 60kg and engage in regular strength training, 100g might be suitable. However, if you weigh more or are lifting very heavy weights, you may need more.

Can you have too much protein?

Although protein is essential, excessive intake of it isn’t going to help. Having more than 2.2g per kg of body weight isn’t likely to improve muscle growth any more and could put unnecessary strain on the kidneys (especially if you have pre-existing kidney issues).

Balance is key here; focus on getting enough, but not excessively overloading. For me personally, having too much protein in one meal results in a bad stomach, and that’s another reason to try and spread it through the day.

Do I need protein shakes?

Protein powders or shakes can be a convenient way to boost protein intake, but they aren’t essential. You can easily meet your protein needs through whole foods like:

If you struggle to get enough protein through food alone, a high-quality protein powder (whey, casein, or plant-based) can be a useful addition, and they are also great if you need something quick and convenient. My advice would be don’t rely on them as a part of your daily diet, but it’s fine to use them if you wish.

I will say that a lot of the supermarkets are jumping on the protein bandwagon right now. I’m seeing items like high protein wraps or protein bars, puddings or even pancakes. These are not essential and often cost more money for a very tiny increase in protein. A lot of the time, these foods are highly processed, too. So you’re better off saving your money and eating some plain Greek yogurt with fruit, or having a wholemeal wrap with sliced chicken and salad.

How does protein help with weight loss?

Protein is often called the most important macronutrient for fat loss because:

In short, if you’re looking to lose weight, aim to prioritise protein and vegetables at each meal.

What foods should we focus on over 50?

A simple way to structure your meals for muscle growth and weight management is to build your plate as follows:

Start with vegetables: They provide fibre, vitamins, and minerals, and help fill you up.

Prioritise protein: Lean protein should be the focus of your meal to support muscle growth keep you fuller for longer.

Add healthy carbs and fats: Complex carbs (like whole grains, sweet potatoes, and pulses) and healthy fats (avocado, nuts, olive oil) provide energy and essential nutrients.

This will give you a balanced meal and of course, for things like breakfast, you could switch your vegetables to fruit.

How to work these tips into everyday life

For women over 50, getting enough protein is essential for muscle growth, maintaining strength, supporting bone health, and aiding weight management. The tips above are (I hope) a useful guide but remember that life happens and it’s ok if some days all you do is eat cake and a burger. Just don’t make that the norm.

Focus on 3 main things: strength training, eating vegetables, and prioritising protein on your plate. By doing this, you’ll stay strong and healthy not just now, but well into the future.

Becky Fuller is a senior digital writer for Yours.co.uk. She is also a fully qualified personal trainer and strength coach, specialising in fitness and wellbeing for over 50s. Prior to joining Yours, Becky was a fitness writer for Saga, and a freelance entertainment and theatre journalist. Becky is passionate about helping people to move well and discover the many benefits of strength training.