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How Much Protein Should I have A Day Women Over 50?

How Much Protein Should I have A Day Women Over 50?

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Schellea

Protein intake per day — how much protein should I eat? How much protein should I have a day as a woman over 50?

Why do women over 50 need extra protein to reduce weight, combat wrinkles, grow hair and nails, and build muscle?

One of the primary reasons women over 50 struggle to lose weight is a lack of protein. Yes, you may not be eating enough!

As women get older, their bodies change in many ways, such as losing muscle mass and bone density over time. This is why women over 50 need to eat enough protein to maintain muscle mass and bone health.

Protein is essential in our daily intake to keep our bodies moving and thriving. It is responsible for maintaining healthy hair, nails, skin and muscle mass, plus premature fine lines and wrinkles at bay!

The recommended daily intake sits at roughly 0.8g per kilo of body weight. So, if you weigh 60kgs, that’s about 48g of protein needed every day to maintain healthy bodily function.

However, this number is only indicative of a sedentary adult. So taking into account daily exercise, the protein intake needed increases significantly!

How much of Protein is enough?

How Much Protein Should I have

You’re finding it hard to get enough protein, right? How much is enough? What foods contain protein? Which protein source is the best? What protein is best for vegans? We will get to that soon.

Almost everyone agrees that protein is good for our health in many ways that have been proven. Similarly, most of us are probably getting the bare minimum in our daily intake. Our health could benefit from a slight boost, particularly if we are working out every single day.

Protein stabilizes appetite levels by keeping us filled for longer. It helps us recuperate, build muscle, and enhance our metabolism.

Protein is what’s known as a “high-thermic” food, meaning it requires more energy from our bodies to metabolise and digest. It takes the body around 30% of the calories in protein to break it down and digest it. In other words, if weight loss is your goal, eating protein will help you get there.

For instance, 100g of chicken at 165 calories need 50 calories to digest! Protein can burn 100 calories a day, according to some research.

Strong muscles, improved metabolism, and faster recovery are all good for our bodies, especially for women over 50. These are quick ways to get more protein in your diet.

Protein shakes

While definitely not suitable for every meal, a protein shake once or twice a day will ensure you are getting a pure protein hit of at least 20g.

Best of all, there is a protein powder to suit every diet type including whey protein (dairy), plant based protein and soy!

If the taste of protein turns you off, try adding a scoop of protein to a morning smoothie with unsweetened almond milk, blueberries, and a half banana.

Consuming this at breakfast time will help stave off hunger and cravings until lunch time, keeping you (and your tummy) satisfied and on track.

How Much Protein Should I have

Protein Intake per day: How much protein should you eat?

Including a serving of protein with each meal is a great way to boost your intake.

Studies show that including a serve of 20g – 30g of protein with each meal will help boost feelings of fullness and promote muscle mass retention.

3oz of cooked chicken breast constitutes roughly 26g of protein, so that combined with a serve of vegetables and you’re well on your way to hitting your daily nutrient intake.

To help you make healthy food choices, here is a list of protein rich foods and their rough protein portions.

How Much Protein Should I have

Protein as a snack

Snacks can be detrimental to our weight loss goals as we usually crave high sugar, high carb foods to munch on between meals.

Replacing these regular snack foods with protein rich treats will not only help us to feel full and satisfy the snack-itch but will also help contribute to our daily protein needs.

Try scooping a tablespoon of peanut butter on celery or apple slices for a delicious and nutritious snack to keep you going until dinner time.

How Much Protein Should I have

So, How Much Protein A Day Should A Woman Have?

The daily protein intake needed for all of us is going to differ slightly; however, using these tips as a starting point is a great way to navigate the oftentimes murky waters of protein intake.

If you are living an extremely active lifestyle, your protein needs will be higher so it’s important to focus on incorporating some of the tips above.

If you’re living a relatively sedentary lifestyle, aim to include roughly 0.8g a day for every kilo of body weight. No matter your lifestyle, protein is needed to maintain a healthy body.

Remember, if you are not losing weight on your exercise program, and you are unhappy with your progress, look at your protein intake. Then, start experimenting with taking around 30g per meal, three times per day.

Test and record your results and share your progress.

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Latest Video

Lose Belly Fat FAST Over 50 — 15 Min Fat-Burning Walk (Bonus Brain Boost!)
This is not just another walking workout — it’s a full-body fat-burning session combined with powerful brain training designed specifically for women over 50. In just 15 minutes, you’ll boost your heart rate, slim your waistline, and sharpen your mind — all at once! exercise for menopause belly fat
We’ll go through 15 energizing exercises:
45 seconds of movement, followed by 15 seconds of walking recovery. Each move is low-impact, joint-friendly, and requires no equipment — perfect if you're over 50 and want results without the jumping.

But here’s what makes this workout different...

What’s the Brain Boost?
During the workout, we’ll incorporate a simple cognitive drill inspired by the Stroop Test — a scientifically proven way to improve brain function.

The Stroop Test challenges your brain to process conflicting information — like seeing the word “blue” written in red text and having to say the ink color instead of the word. This creates a healthy level of cognitive stress that strengthens your prefrontal cortex, improves reaction time, and supports memory, focus, and brain flexibility — especially important as we age.

Why Combine This With Exercise?
Movement increases blood flow to the brain. When you pair aerobic activity with brain challenges, it amplifies the brain’s ability to grow and adapt. This is called dual-task training, and it’s one of the most effective ways to prevent cognitive decline and promote healthy aging.

So you’re not just burning belly fat — you’re building a stronger, sharper brain.

What You’ll Get in This Workout:

15 minutes of fat-burning, no-jumping cardio
Brain activation with Stroop-inspired drills
Exercises tailored for women over 50
Easy-to-follow moves with beginner-friendly pacing
A total-body approach to physical and cognitive health

Let me know in the comments: How did your brain feel after today’s workout?

0:00 - Intro & Workout Plan for 15-Min Fat-Burning Walk
0:30 - Warm-Up: Toe Taps with Arm Circles
1:17 - Brain Training Stroop Test Explanation
1:32 - Walking with Overhead Arm Raises & Alternating Steps
2:30 - Walking with Arm Raises & Alternating Forward/Back Steps
3:30 - Walking with Overhead Raises & Side Steps with Arm Extensions
4:30 - Standing Chest Opener to Lateral Extension Sequence
5:30 - Side Steps with Diagonal Arm Crosses for Fat Burning
6:30 - Alternating Knee Raises with Synchronized Arm Pulls
7:30 - Alternating Back Steps with Rhythmic Arm Swings
8:30 - Squat with Overhead Reach to Standing March Transition
9:26 - Accelerated Walking with Rhythmic Arm Coordination
12:50 - Squat with Overhead Reach Sequence
13:50 - Walking in Place with Lateral Extensions & Bicep Curls
14:30 - Workout Finale & Additional Workout Recommendations for Women Over 50

…………………………………………………………………………………………….
✅KEEP GOING WITH THE  14 DAY LOSE BELLY FAT CHALLENGE  ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

🦋 SUBSCRIBE TO MY NEWSLETTER
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Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

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Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: pr@fabulous50s.com 
Customer Support: support@fabulous50s.com
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….
DISCLAIMER: 
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk. 
#fabulous50s #fatburn #walkingworkout

Lose Belly Fat FAST Over 50 — 15 Min Fat-Burning Walk (Bonus Brain Boost!)
This is not just another walking workout — it’s a full-body fat-burning session combined with powerful brain training designed specifically for women over 50. In just 15 minutes, you’ll boost your heart rate, slim your waistline, and sharpen your mind — all at once! exercise for menopause belly fat
We’ll go through 15 energizing exercises:
45 seconds of movement, followed by 15 seconds of walking recovery. Each move is low-impact, joint-friendly, and requires no equipment — perfect if you're over 50 and want results without the jumping.

But here’s what makes this workout different...

What’s the Brain Boost?
During the workout, we’ll incorporate a simple cognitive drill inspired by the Stroop Test — a scientifically proven way to improve brain function.

The Stroop Test challenges your brain to process conflicting information — like seeing the word “blue” written in red text and having to say the ink color instead of the word. This creates a healthy level of cognitive stress that strengthens your prefrontal cortex, improves reaction time, and supports memory, focus, and brain flexibility — especially important as we age.

Why Combine This With Exercise?
Movement increases blood flow to the brain. When you pair aerobic activity with brain challenges, it amplifies the brain’s ability to grow and adapt. This is called dual-task training, and it’s one of the most effective ways to prevent cognitive decline and promote healthy aging.

So you’re not just burning belly fat — you’re building a stronger, sharper brain.

What You’ll Get in This Workout:

15 minutes of fat-burning, no-jumping cardio
Brain activation with Stroop-inspired drills
Exercises tailored for women over 50
Easy-to-follow moves with beginner-friendly pacing
A total-body approach to physical and cognitive health

Let me know in the comments: How did your brain feel after today’s workout?

0:00 - Intro & Workout Plan for 15-Min Fat-Burning Walk
0:30 - Warm-Up: Toe Taps with Arm Circles
1:17 - Brain Training Stroop Test Explanation
1:32 - Walking with Overhead Arm Raises & Alternating Steps
2:30 - Walking with Arm Raises & Alternating Forward/Back Steps
3:30 - Walking with Overhead Raises & Side Steps with Arm Extensions
4:30 - Standing Chest Opener to Lateral Extension Sequence
5:30 - Side Steps with Diagonal Arm Crosses for Fat Burning
6:30 - Alternating Knee Raises with Synchronized Arm Pulls
7:30 - Alternating Back Steps with Rhythmic Arm Swings
8:30 - Squat with Overhead Reach to Standing March Transition
9:26 - Accelerated Walking with Rhythmic Arm Coordination
12:50 - Squat with Overhead Reach Sequence
13:50 - Walking in Place with Lateral Extensions & Bicep Curls
14:30 - Workout Finale & Additional Workout Recommendations for Women Over 50

…………………………………………………………………………………………….
✅KEEP GOING WITH THE 14 DAY LOSE BELLY FAT CHALLENGE ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

🦋 SHOP PRODUCTS
Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More: https://store.fabulous50s.com/

🦋 SOCIALS
Youtube: Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram: https://www.instagram.com/fabulous.50s/
Tiktok: https://www.tiktok.com/@fabulous.50s
Twitter: https://twitter.com/SchelleaF
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: [email protected]
Customer Support: [email protected]
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….
DISCLAIMER:
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
#fabulous50s #fatburn #walkingworkout

YouTube Video VVVpV1BVODNWbU9YalE2eFkwZ0lyaElRLmZ5em1rcDI5Q29j
fabulous50s 2M

🔥Lose Belly Fat FAST Over 50 — 15 Min Fat-Burning Walk (Bonus Brain Training!)

fabulous50s March 25th

About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of leadership and expertise in small business to her legacy. Not only has she achieved personal success, but she has also become a mentor, generously sharing her extensive experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality.

Her diverse qualifications reflect her commitment to holistic well-being, including a Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling certification from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.

wellness expertise Schellea Fowler

In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth.

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3 Responses

  1. Hi Schellea, I’ve been following you for ages now – I hope you and your family are doing ok.
    I’m just curious about the measurements above. If you are using grams to indicate the protein, why can’t you also use grams for the food? I’m Australian and we use only grams, and kilos. Are you able to also provide the food in grams as well? Or like you did with the almonds and peanut butter, write the approx, eg half a chicken breast? I don’t have scales so I have no idea how much any of that should be.
    Loving your videos!

  2. Because many of us are from the US where Imperial measurements are still in use, and the rest of us are from places where the metric system is used, it might be more universal to indicate portion sizes when possible with phrases like (“approximately 15 almonds”, or “approximately the area of an adult palm of the hand”, or even “a small handful”.

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