Are You Getting Enough Protein? Here's How To Know

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Of all the macronutrients—fat, carbs, and protein—protein is by far the one we skimp on the most, and it’s arguably the most important. Protein plays a key role in a ton of bodily processes, including building our muscle and preventing muscle loss. It also helps our body repair its cells and tissues, and it helps us make new ones. Protein determines how well our bodies function, and as a result, it influences how we feel on a daily basis. 

While protein is important for everyone, it is especially important for us women over 50. We all know about the changes our bodies undergo as we age—we lose muscle mass, our metabolism slows down, and unless we put in time to work on our mobility, we can lose range of motion. Fortunately, eating protein can help mitigate these changes. 

In this blog post, I’ll tell you how much protein you should be getting daily and recommend my favorite protein sources. 

How much protein should you get daily?

As you probably guessed, the answer to this question varies from person to person. There are a lot of protein calculators out there that you can use, but a general good rule of thumb is to multiply your weight in kilograms by .80 (or your weight in pounds by 0.36). This will give you a bare minimum number of grams of protein you should strive for daily, if you are a sedentary person. If you are more active, that number should be higher, as you need protein to rebuild your muscles and recover from workouts. So if you are a very active person, you should be striving to eat between 1.5 and 2 grams of protein per kilogram of body weight. If you aren’t sure where you land in that range (you are active sometimes, but not all the time) another good way to approximate your protein intake is to calculate your daily caloric intake and make sure that protein makes up around 30 percent of it. 

For example, if you are a 65 year old woman who weighs 165 pounds, you are 5’4'' tall, and you live a sedentary lifestyle, your estimated caloric intake to maintain your weight would be 1534 calories a day. Thirty percent of that number is 460 calories—which means you want 460 of your calories to come from protein. Here’s how the math shakes out: 

  • 30 percent of 1534 calories is 460 calories

  • One gram of protein has 4 calories

  • 460 calories divided by 4 = 115 grams of protein

I myself aim for at least 100 grams of protein every day. This is because I exercise daily and at 65, it’s important for me to maintain as much lean muscle mass as I can. Not to mention, protein helps regulate our blood sugar, so eating a high protein diet can help you stay satiated, avoid blood sugar spikes and crashes, and burn more calories overall.  

To get your own calorie and protein numbers, you can use THIS CALCULATOR!

My favorite protein sources

You might be looking at the numbers here and thinking “100 grams of protein?! How can I hit that?!” But rest assured, it’s easier than you think, especially if you’re someone who eats animal protein. (Even if you aren’t, though, you can hit this number!)

For a look at a full day on my plate, you can check out THIS BLOG POST, but otherwise, here’s a quick list of my favorite protein sources, and a few protein-based recipes I’ve been loving lately. 

  • Cooked chicken or turkey breast (~19 grams of protein in 3 ounces)

  • Tuna, salmon, haddock, or trout (~21 grams of protein in 3 ounces)

  • Plain greek yogurt (~17 grams per 6 ounces)

  • Cottage cheese, part-skim (~17 grams per 4 ounces, or ½ cup)

  • Eggs (~6 grams per egg)

  • Protein powder (here are my favorite ones!!)

  • Lentils (~9 grams per ½ cup)

  • Lean beef (~25 grams per 3 ounces)

  • Quinoa (~8 grams per cup cooked)

  • Edamame (~17 grams per cup) - I love these roasted edamame packs as a salty snack! They’re super high in protein and easy to pack when you’re on the go. 

  • Organic tofu (~20 grams per cup)

  • Pumpkin seeds (~8.5 grams per 1 ounce)

  • Black beans (~7 grams per ½ cup)

  • Bean and lentil pasta (usually ~15 to 25 grams of protein per 2 ounces dry)

High Protein Recipes

Here are a few recipes that I love that are high in protein! 

 
 
 
 
 
 
 
 
 
 

Instant Pot Chili from Love & Lemons

I hope you found this blog post informative and that you feel inspired to up your protein intake! For more recipes, nutrition advice, and a supportive group of women who can help you own your health, join us on the Pure Joy Squad! 

Xo, 

Renata