How much protein after 45? What the expert groups actually say
The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight per day for adults. [1] Some expert groups suggest 1.0 to 1.2 for older adults, and the 2025 to 2030 Dietary Guidelines for Americans set a goal of 1.2 to 1.6, but I could not find a number written specifically for women in their 40s and 50s. [1] [2] [4]
What is the official protein number?
The recommended dietary allowance (RDA) for protein has traditionally been set at 0.8 grams per kilogram of body weight per day, and it is the same for healthy adults of all ages. [1] That is the number most people mean by "the RDA." The 2025 to 2030 Dietary Guidelines for Americans go higher: under "Prioritize protein foods at every meal," they list a protein serving goal of 1.2 to 1.6 grams per kilogram of body weight per day, adjusting as needed based on your individual caloric requirements. [4]
Those two numbers are quite far apart, which is why the question is worth asking.
What do expert groups say for older adults?
The PROT-AGE Study Group, an international group convened by the European Union Geriatric Medicine Society, recommends that people over 65 average at least 1.0 to 1.2 grams per kilogram a day, and says those who exercise and are otherwise active should aim for 1.2 or more. [2] It says most older adults with acute or chronic disease need even more, 1.2 to 1.5. [2] The European Society for Clinical Nutrition and Metabolism (ESPEN) expert group gives the same 1.0 to 1.2 for healthy older people and 1.2 to 1.5 for those who are malnourished or at risk because of illness. [1]
Both are about older people. If you are in your 40s or 50s, they are not written for you, and I will not claim they are.
What about women after menopause?
The closest source I found is a 2014 consensus statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) on postmenopausal women. [3] It says that from age 50, postmenopausal women are at increased risk of sarcopenia and osteoporosis. [3] It recommends 1.0 to 1.2 grams of protein per kilogram a day, with at least 20 to 25 grams of high-quality protein at each main meal, alongside regular physical activity 3 to 5 times a week with protein taken close to exercise. [3] It also says that protein plus exercise produces a greater degree of muscle protein build-up than either alone. [3]
A caution on the per-meal figure: the PROT-AGE group says protein quality and timing may matter, but that the evidence is not yet sufficient to support specific recommendations. [2] The two groups are not saying the same thing on that point.
The plain answer to the title question: I could not find a protein recommendation written specifically for women in their 40s and 50s. The RDA applies to all adults, and the higher ranges come from guidance for people over 65 or for postmenopausal women. [1] [2] [3]
Who should not simply raise protein?
People with kidney disease. PROT-AGE says older people with severe kidney disease (an estimated GFR below 30, not on dialysis) are an exception to its advice and may need to limit protein. [2] The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) says some people with chronic kidney disease may need to consume moderate amounts of protein so waste does not build up in the blood, and that too little protein can lead to malnutrition. [5] Its advice is to work with a dietitian or health care professional to find the right balance. [5] Your protein needs may also change over time. [5]
What to bring to a dietitian or clinician
Your kidney numbers, if you have them. Kidney function is the main thing that can change your range. [2] [5]
Your activity. PROT-AGE advises higher intake for people who are exercising. [2] Tell them how much you lift and walk.
Your usual day of eating. The Dietary Guidelines goal is stated per day and adjusted for individual caloric requirements, and ESCEO's is per main meal. [3] [4] A written list of what you eat in a typical day makes both easy to check.
The arithmetic, if you want it. The ranges above are per kilogram of body weight, and a kilogram is about 2.2 pounds. For a 70 kilogram (154 pound) woman, 0.8 grams per kilogram is 56 grams a day, and 1.2 to 1.6 is 84 to 112 grams a day. That is simple multiplication, not a recommendation for you; a dietitian decides your number.
Does muscle loss mean you need more protein?
Protein is only part of the picture. The National Institute on Aging reports that muscle mass and strength peak around 30 to 35 and decline from there, and that poor nutrition and lack of exercise can increase the odds of developing sarcopenia. [6] ESPEN says protein nutrition in combination with exercise is considered optimal for maintaining muscle function. [1] Protein is one half of that pairing; the other half is the strength work covered in the first month of lifting.
When to talk to your clinician
Before you raise your protein on purpose, if you have kidney disease or any condition that affects your kidneys. [2] [5] Also if you feel a general weakness: NIA says to talk with a doctor, because it could be sarcopenia or another medical condition. [6] And if you are unsure which range fits your age, activity and health, ask a registered dietitian. The ranges in this article are what expert groups published, not a number for you.
Sources
- Deutz et al., Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr 2014;33(6):929-36 (PMID 24814383; full text in PubMed Central). Used for the RDA statement and the ESPEN range. Retrieved 2026-10-18.
- Bauer et al., Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc 2013;14(8):542-59 (PMID 23867520). Abstract. Retrieved 2026-10-18.
- Rizzoli et al., The role of dietary protein and vitamin D in maintaining musculoskeletal health in postmenopausal women: a consensus statement from ESCEO. Maturitas 2014;79(1):122-32 (PMID 25082206). Abstract. Retrieved 2026-10-18.
- US Department of Health and Human Services and US Department of Agriculture, Dietary Guidelines for Americans, 2025-2030, section "Prioritize Protein Foods at Every Meal." The PDF shows no revision date. Retrieved 2026-10-18.
- National Institute of Diabetes and Digestive and Kidney Diseases, Eating, Diet, and Nutrition for Chronic Kidney Disease. Last reviewed January 2025. Retrieved 2026-10-18.
- National Institute on Aging, How can strength training build healthier bodies as we age? Dated June 30, 2022. Retrieved 2026-10-18.
Every statement above was checked against the linked source on October 18, 2026. This article is education, not individual medical advice. Related: The first month of lifting and Bone loss after menopause.