Protein After 40: How Much Do You Actually Need?
The number matters less than the habit. But the number is probably higher than you think.
By The Midlife Edit · September 2026 · 5 min read
Protein becomes more — not less — important in midlife. It supports the muscle you’re working to keep, steadies energy and helps you feel satisfied rather than constantly grazing.
The question of exactly how much is worth asking, but it’s secondary to the habit of eating enough of it, regularly, across the day.
A useful target
A common starting point is around 25 to 30 grams per meal, spread across the day rather than concentrated at dinner. Distribution matters as much as the total.
For many women, that’s more protein at breakfast and lunch than they’re used to — and that shift alone can change how the afternoon feels.
Eat enough, often enough. The details can follow.
What counts
Eggs, fish, yogurt, legumes, lean meat, tofu — the sources are wider than the marketing suggests. The aim is consistency, not perfection.
Editor’s Note
Editorial note: this is a developing piece. The full editorial will follow.
