How Much Protein Do You Really Need?
“I try to take the recommended daily allowance for protein: 1 gram per kg of my bodyweight. So I’m good to go, right?”
Maybe not, says Dr. Stacy Sims.
While 1 gram of protein per kilogram of bodyweight might be a decent starting point, your real protein needs depend on factors like your age, activity level, and menstrual cycle status.
Why the Standard Guidelines Fall Short
According to Dr. Sims, current protein guidelines are “just about sufficient for sedentary individuals.”
But for active women, she recommends aiming for 1 gram of protein per pound of bodyweight.
Other research also suggests women need more protein during the luteal phase of the menstrual cycle.
And if you’re in perimenopause or menopause?
Dr. Sims suggests increasing intake even more — to about 2 to 2.3 grams of protein per kg of bodyweight (or 1 to 1.2 grams per pound).
Why More Protein Matters as You Age
“As we age, our bodies become more resistant to the muscle-building effects of protein and exercise, requiring higher doses of both,” Dr. Sims explains.
In short: you need more protein to get the same benefits your younger self got from less.
How to Hit Your Protein Goal
If eating 1 to 1.2 grams per pound of bodyweight feels overwhelming, Dr. Sims recommends building up slowly:
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30–40g protein per meal
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15–20g protein per snack
And if food alone isn’t enough, a protein supplement can help. (She even has a course — Microlearning on Protein Supplements — dedicated to the topic.)
The Empower Formula: Protein + Training
Protein is just one piece of the muscle-building puzzle. You also need to train your muscles consistently.
That’s where Empower comes in — with balanced, progressive programs designed to help you lift, move, and recover in ways that keep you strong and capable for decades.
