Protein for Women Over 40: Why 0.8 g/kg Is a Floor, Not a Target

Aim above the protein minimum.

For most women over 40, the suggested range is 1.2 to 1.6 grams of protein per kilogram of body weight a day. At 150 lb, that comes to about 82 to 109 grams. The RDA gives 54 grams. The table below shows the grams for your weight and how many meals it takes to reach them.

This article is general information from public sources. It is not medical advice.

The short answer: 1.2 to 1.6 grams per kilogram, not 0.8

LA Times Studios puts the suggested daily protein intake for most women over 40 at 1.2 to 1.6 grams per kilogram of body weight. LA Times Studios says on its page that it is independent of the L.A. Times newsroom. Its range is one and a half to two times the 0.8 g/kg RDA.

The same page adds a rule based on how active you are. Women who sit most of the day may lean toward the low end. Active women aim higher.

Getting your own number takes two steps:

1. Divide your weight in pounds by 2.2046. That gives you kilograms.
2. Multiply your kilograms by 1.2, then by 1.6. That’s your daily range in grams.

Why the RDA is a floor, not a target

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day, according to cospineandjoint.com. It’s the number you see quoted most often, so it’s easy to read it as a goal.

It isn’t a goal. The F.I.T.T. PIT explains that the 0.8 figure was set to keep people out of deficiency, not to build muscle. A floor tells you the least that covers basic needs. It was never meant as the number for someone who lifts.

For a 150-lb woman, that gap adds up. The target is 82 − 54 = 28 g to 109 − 54 = 55 g more protein a day than the RDA. That’s roughly one or two extra servings of 25–30 g.

The higher range fits best alongside strength training, which the National Institute on Aging lists among the types of exercise that can improve your health and physical ability.

Your daily grams by body weight: 71–138 g at 130–190 lb

Here is the per-kilogram range worked out for four body weights. Each row also shows the RDA floor, how many meals it takes, and the per-pound shortcut one source uses. Find the row closest to your weight, or use the two steps above for your exact number.

Weight	kg (lb ÷ 2.2046)	RDA floor (0.8 g/kg)	Suggested target (1.2–1.6 g/kg)	Meals of 25–30 g	F.I.T.T. PIT shortcut, 0.7–0.8 g/lb (runs high)
130 lb	59 kg	47 g	71–94 g	3–4	91–104 g
150 lb	68 kg	54 g	82–109 g	3–5	105–120 g
170 lb	77 kg	62 g	93–123 g	4–5	119–136 g
190 lb	86 kg	69 g	103–138 g	4–6	133–152 g

Worked example, 150 lb: 150 ÷ 2.2046 = 68 kg; 68 × 0.8 = 54 g RDA (cospineandjoint.com); 68 × 1.2 = 82 g and 68 × 1.6 = 109 g target (LA Times Studios); 82 ÷ 30 = 2.7, so 3 meals, and 109 ÷ 25 = 4.4, so 5 meals (VIGOR).

How the meals column works: the low end of the target is divided by 30 g and the high end by 25 g, and both are rounded up to whole meals. The 25–30 g serving size comes from VIGOR. The shortcut column comes from the F.I.T.T. PIT.

None of the sources puts these side by side. Lined up, they give the same woman three different answers. At 150 lb, the answers are 54 g, 82–109 g and 105–120 g.

The pounds shortcut that runs high

The F.I.T.T. PIT turns the target into 0.7 to 0.8 grams per pound. By its numbers, that’s 105 to 120 grams a day for a 150-pound woman. Convert that back to kilograms and it doesn’t match the 1.2–1.6 g/kg range:

0.7 g/lb × 2.2046 = 1.54 g/kg and 0.8 g/lb × 2.2046 = 1.76 g/kg (F.I.T.T. PIT), against 1.2–1.6 g/kg (LA Times Studios); the per-pound version that does match is 1.2 ÷ 2.2046 = 0.54 to 1.6 ÷ 2.2046 = 0.73 g/lb.

So the shortcut starts near the top of the per-kilogram range and ends above it. At 150 lb, the shortcut’s 105–120 g and the 82–109 g target only share the 105–109 g stretch.

That leaves you with sources that disagree. For a 150-lb woman, the RDA says 54 g. LA Times Studios’ range says 82–109 g, and the shortcut says 105–120 g. The F.I.T.T. PIT also cites a paper in the journal Nutrients that puts protein needs at 1.2–2.0 g/kg, depending on how active you are. That range is wide enough to include the shortcut’s 1.54–1.76 g/kg.

Here’s how to choose. If you’re mostly sedentary, start at 1.2 g/kg, the low end of your row, and work upward as your meals allow. If you strength-train regularly, aim toward 1.6 g/kg. LA Times Studios says active women aim higher, and VIGOR says a woman who strength-trains regularly may need more. If you think in pounds, use 0.54–0.73 g/lb. The 0.7–0.8 g/lb shortcut is a number for very active women, not the everyday default.

Splitting it up: 25 to 30 grams per meal

A daily total is easier to reach in pieces. VIGOR says aiming for about 25–30 grams of protein per meal makes the daily goal easier to reach. cospineandjoint.com suggests 20–35 grams at each meal instead of saving most of it for dinner. LA Times Studios adds that how you spread protein across the day matters as much as the daily total.

Here’s how many grams 25–30 g servings add up to:

• 3 servings: 75–90 g
• 4 servings: 100–120 g
• 5 servings: 125–150 g

Now match that to your row. Three 30 g meals give 90 g. That covers the low end at 130 lb (71 g) and at 150 lb (82 g). Add a fourth serving of 25–30 g and you get 115–120 g. That reaches the top at 130 lb (94 g) and 150 lb (109 g), and the low end at 170 lb (93 g) and 190 lb (103 g). The top of the range at 170 and 190 lb (123 g and 138 g) takes five servings.

If you’re well short today, don’t jump straight to the full number. First bring one meal up to 25–30 g. Once that’s routine, do the same for the next meal, then the next.

Keep fiber and other nutrients on the plate

More protein shouldn’t push out the rest of the meal. LA Times Studios says it directly: “High protein intake should not come at the expense of fiber and essential nutrients.”

This is the catch with a high target. The quickest way to a big number is to swap other foods out, and that’s where fiber can drop. The simple fix: add protein to the meals you already eat. Don’t replace the foods that were giving you your fiber. If you close a gap with a shake, add it to a meal. Don’t let it replace one.

When to check with a doctor or registered dietitian

The NIH Office of Dietary Supplements advises talking with a healthcare provider before taking a supplement for exercise or athletic performance. That advice applies especially to people who take medicines or have a medical condition. Check with a doctor or registered dietitian first if:

1. You plan to add a supplement to support your training.
2. You take any medicines.
3. You have a medical condition.

For that appointment, bring your weight, how many days a week you train, and the range you picked from the table.