Danielle Kaye Fit

The most common question I get: "How much protein do I actually need?"

Here's the honest, simple answer.

In perimenopause and menopause, your body becomes less efficient at using the protein you eat. Scientists call this "anabolic resistance" — basically, you need to eat more protein to get the same muscle-building effect you got from less in your 30s.

The general target for women in our age range: around 1.4–2g of protein per pound of bodyweight per day, depending on your exercise activity.

If you weigh around 75kg (165lbs), that's roughly 115–165g of protein per day.

What that actually looks like in food:
✅ Greek yoghurt = 20g
✅ Chicken breast (medium) = 45g
✅ 2 eggs = 12g
✅ Cottage cheese = 18g
✅ Protein shake = 25g
✅ Tinned tuna = 35g

That gets you to around 155g in one day — scary but can be completely doable with a bit of intention. However aiming for 30+ grams per meal can be a great starting point and step by step progress this (every week or fortnight) to what is needed.

What's your biggest barrier to hitting your protein? I'd love to help — drop it in the comments 👇

New episode of Reclaim Your Strength podcast is live today 🎙 and I want to tell you why I recorded this one.

I cover:
✅ Why protein needs increase (not decrease) after 40
✅ The actual numbers — without the overwhelm
✅ What this looks like in real food on a real day
✅ The specific changes I made and what happened when I did
✅ Common mistakes I see women making with their nutrition

If you're in your late 30s, 40s or 50s and feel like your body has stopped responding the way it used to — please go and listen to this episode. It might be the missing piece.

Link:
Spotify - https://open.spotify.com/episode/3e4WDsUu0hqhkA5Ly78q1H?si=0911be4e04194152

YouTube -
https://youtu.be/gmy8i-zUiLg?si=daHWkjyJUgj7Ihgn

And if this resonates, please share it with a woman in your life who might need to hear it. The more women who have access to this information, the better. 🙏

Reclaim Your Strength How Much Protein Do Women Over 40 Actually Need to Build Muscle?

Most women don’t need more discipline.

They need a plan that actually fits this season of life.

After 40, pushing harder isn’t the answer —
*training smarter is.*

If what used to work doesn’t anymore, you’re not broken.

Your body just needs a different approach now.

If you’re ready for guidance that’s calm, supportive, and sustainable, comment "PLAN" and let’s talk it through.