There's a new protein number in town

Protein has been having a moment. Scroll for 60 seconds and you'll see protein cereal, protein coffee, protein-fortified everything that makes it easy to feel as though you've been under-eating protein your whole life.

The recent 2025–2030 Dietary Guidelines for Americans (DGA) compound this feeling with their newly recommended intake range of 1.2 to 1.6 grams of protein per kilogram of body weight (0.54 to 0.73 grams per pound). This represents a substantial increase from the previous recommendation of 0.8 g per kilogram, which begs the question: have we all been missing the mark on protein for years?

Rest assured, the real story is more modest. By the old protein benchmark, most American women were doing fine and still are. However, against the new, higher DGA range, a meaningful minority now fall short, mainly concentrated in women 18–22 and women 60+. What does this mean for a health-conscious woman? Let’s dig in.

As mentioned above, the 2025–2030 Dietary Guidelines for Americans set the recommended range at 1.2 to 1.6 grams of protein per kilogram of body weight, which is about 0.54 to 0.73 grams per pound. For a 150-pound woman, that works out to 82-100 grams per day, a number that Elizabeth Ward, a registered dietitian specializing in women's health and menopause nutrition and co-author of The Menopause Diet Plan, agrees with. Ward adds that, contrary to the "one gram per pound" rule currently circulating online, the evidence doesn't support pushing much past the upper end of the DGA range:

Unfortunately there's no separate government guideline for perimenopause or post-menopause protein intake, even though that stretch accounts for roughly 30% of a woman's life. But Ward leans toward the higher end of the range for women over 50, for one main reason: anabolic resistance.

💡 Anabolic resistance is an age-related decline in the body's ability to use protein to build and repair muscle.

It’s largely a function of aging, but perimenopause speeds it along. Ward's advice is to start paying attention to your changing protein needs around 40, since the menopausal transition typically begins by 45, well before most women think they need to.

Ward says that total protein across the day matters most (so if you only have one goal this is it), but spreading it evenly across meals matters too. Protein is the most satiating macronutrient, and spreading it across meals and snacks helps keep both appetite and energy steadier, rather than spiking and crashing.

The meal where most women fall short? Breakfast. Ward says a good target is about 25 grams for the morning meal, and her go-to is refreshingly low-effort: oatmeal microwaved with a cup of dairy or soy milk and two tablespoons of chia seeds (about 17 grams), plus a cup of coffee with a cup of milk (7 more grams).

Ward's approach also leans food-first, instead of relying on supplements. And not just for the protein. Plant-based options like edamame, pistachios, and lentils bring fiber and phytonutrients to the table too, and these compounds help defend cells from damage.

Not to say that protein powders and bars are off-limits. Ward says they're a reasonable way to fill small gaps, just not a replacement for real food.

We all know how important consistent strength training is to aging well. So, if you lift weights regularly, should your protein target change? Not much, Ward says; The same range still applies, though she'd nudge toward the higher end, especially after 50.

What changes more is the payoff: resistance training is what actually builds and retains muscle, with protein playing a supporting role. More protein without lifting won't build the muscle mass anabolic resistance is working against, which is really the whole story in miniature.

The takeaway isn't that protein doesn't matter. It clearly does, especially as we age. It's that most of us don't need a dramatic overhaul. A consistent, well-distributed 80–100 grams a day, paired with strength training, does more for long-term muscle and metabolic health than chasing a number that was never meant for you in the first place.

The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.