Protein Needs for Women

Here’s a breakdown of protein needs for women aged 50 and up based on age and fitness level. I’ve also provided a food list with protein sources that can be varied based on preferences.

Protein Needs Based on Age and Fitness Level

1. Women aged 50-65 years old:

• Sedentary lifestyle (minimal exercise):
  • Protein intake: 0.36 – 0.45 grams per pound of body weight
  • Example: A 150 lb woman would need about 54 – 68 grams of protein daily.
• Moderately active (exercise 2-3 times per week):
  • Protein intake: 0.45 – 0.55 grams per pound
  • Example: A 150 lb woman would need about 68 – 83 grams of protein daily.
• Very active (frequent exercise, 4+ times per week):
  • Protein intake: 0.55 – 0.65 grams per pound
  • Example: A 150 lb woman would need about 83 – 98 grams of protein daily.

2. Women aged 65+ years old:

• Sedentary lifestyle:
  • Protein intake: 0.45 – 0.50 grams per pound
  • Example: A 150 lb woman would need about 68 – 75 grams of protein daily.
• Moderately active:
  • Protein intake: 0.50 – 0.60 grams per pound
  • Example: A 150 lb woman would need about 75 – 90 grams of protein daily.
• Very active:
  • Protein intake: 0.60 – 0.70 grams per pound
  • Example: A 150 lb woman would need about 90 – 105 grams of protein daily.

High-Protein Food List (Varied Options)

Here’s a list of protein-rich foods for different preferences (plant-based, animal-based, etc.), including approximate protein content per serving. 

1. Animal-Based Protein Sources:

• Chicken breast (3 oz): ~26 grams of protein
• Turkey breast (3 oz): ~25 grams of protein
• Salmon (3 oz): ~22 grams of protein
• Tuna (3 oz): ~20 grams of protein
• Lean beef (3 oz): ~22 grams of protein
• Eggs (1 large): ~6 grams of protein
• Non-dairy Kite Hill Greek yogurt (1 cup): ~17 grams of protein
• Cottage cheese (½ cup): ~14 grams of protein
• Milk (1 cup): ~8 grams of protein (not on the SYB program)

2. Plant-Based Protein Sources:

• Lentils (1 cup cooked): ~18 grams of protein
• Chickpeas (1 cup cooked): ~15 grams of protein
• Quinoa (1 cup cooked): ~8 grams of protein
• Tofu (½ cup): ~10 grams of protein
• Tempeh (3 oz): ~21 grams of protein
• Edamame (½ cup cooked): ~9 grams of protein
• Peanut butter (2 tbsp): ~8 grams of protein
• Sunflower Butter (2 tbsp): – 7 grams of protein
• Chia seeds (2 tbsp): ~4 grams of protein
• Hemp seeds (3 tbsp): ~10 grams of protein

3. Snacks and Supplements:

• Protein shake (1 serving): ~20-30 grams of protein (depending on the brand)
• Protein bar (1 bar): ~10-20 grams of protein (look for under 9 gms of sugar)
• Hard-boiled eggs (1 egg): ~6 grams of protein
• Almonds (1 oz): ~6 grams of protein

Example Daily Protein Plan (for a 150 lb woman needing ~ 91 grams of protein)

• Breakfast: Non-Dairy Greek Style (1 cup) + chia seeds (2 tbsp) = 21 grams of protein
• Lunch: Grilled chicken breast (3 oz) + quinoa (3/4 cup) = 30 grams of protein
• Snack: Edamame (½ cup) = 9 grams of protein
• Dinner: Baked salmon (3 oz) + lentils (½ cup) = 31 grams of protein
• Total: 91 grams of protein

Barbara Ann offers 1-3 months private counseling program using healing protocols that dive into the deep layers of healing. She compassionately listens to your health concerns to provide you with tools for a lifetime of optimal wellness. Barbara will work on finding the right foods for your body and help you discover other areas of your life that feed you on the deepest levels. Her unique approach provides meaningful, lifelong, lasting Whole Body Wellness and Healing results.

This plan can be modified by swapping out plant-based or animal-based options based on your preferences.

Call today to schedule your Nutrition Strategy Session: 631-428-2427!