How much protein do you really need to build muscle and lose fat as a woman over 35?
If you are a woman over 35 and want to build muscle mass and reduce fat at the same time, your protein intake is an absolute game changer. This is because your metabolism changes at this stage of life, your hormone balance plays a greater role - and your body simply breaks down proteins differently than it does at 25.
In this article you will find out how much protein you really need, why quality is crucial and how proteins can help you build muscle and lose fat at the same time.
🧬 Why protein is particularly important for women over 35
From your mid-30s, your body slowly starts to lose muscle mass (and therefore your basal metabolic rate!) - especially if your training is not targeted enough. At the same time, the ability to metabolize protein optimally decreases. This means that you need more protein to achieve the same effects as before.
And here's the kicker: protein not only protects your muscles - it's also your natural fat burner.
How much protein should you eat?
The recommendations in the current dietary guidelines are usually too low for women over 35 if your goal is to build muscle and lose fat.
💡 Optimal are:
1.6 to 2.2 g protein per kg body weight per day
➡️ Example: For 60 kg = 96-132 g protein daily
If you are actively strength training or have already been on a diet, you may be closer to 2.2 g.
🍳 What does this look like in practice?
To achieve 100-140 g of protein per day, an example day could look like this:
🥚 2 eggs + 100 g salmon → approx. 40 g protein
🥛 Protein shake with almond milk (30 g plant-based protein powder) → approx. 25 g
🍗 150 g chicken breast or tofu → approx. 30 g
🥗 Garnishes: seeds, yogurt, skyr or vegan alternatives → approx. 15-25 g
🧃 Bonus: collagen or amino acids → 10 g
Why protein also helps with fat loss
Do you want to lose fat without looking "slim" or "flabby"? Then there's no way around protein.
💪 Protein protects muscles, even in a calorie deficit
🚀 It increases thermogenesis - your body burns more calories
😋 It keeps you full for a long time and prevents cravings
🔄 It keeps your metabolism active, even when losing weight
⚠️ Caution: Many women make these mistakes
Too little protein - especially on "rest days"
Lots of salad and vegetables, but no real sources of protein
Fear of "too much protein" - a complete myth
Avoid protein powder because it is "unnatural" (although it can be an absolute lifesaver!)
✅ My recommendation for women over 35
Eat a source of protein with every meal (20-40 g per meal)
Caution in the 2nd half of the cycle: dairy products and whey can cause subliminal stress here
Combine training + protein directly - 20-30 g shortly after the workout is optimal
Always have a quick protein option on hand (shakes, sardines, hard-boiled eggs)
Pay attention not only to the quantity - but also to the distribution throughout the day
💬 Conclusion
You don't need an extreme calorie deficit or endless cardio sessions to define your body. The key is a well-balanced mix of strength training, deliberately placed carbs, sufficient recovery - and a clear protein strategy.
If you want to work on your definition, build muscle or wonder why you look "spongy" despite diet and exercise: start with your proteins. Your body will thank you - visibly! - will thank you.
Still have questions? Feel free to write to me or book a free consultation.