How Many Grams Of Protein Should A Fifty Year Old Woman Eat In A Day?

Getting adequate protein in your diet as you age helps keep your muscles strong and may even minimize aging, according to researchers at UT Southwestern Medical Center. Protein, made up of blocks of amino acids, is a component of cells, tissues and organs, as well as a source of energy. The amount of protein you need as a 50 year-old woman depends on your weight and how much you exercise. If you are unsure of how much protein you need, consult a registered dietitian; she can help design a meal plan that fits your specific needs.

Calories and Protein

Your ideal caloric and protein intake depend on your body composition and activity level. Recommended calorie consumption is 10 calories per 1 lb. of body weight in order to maintain current weight; For example, if you weigh 130 lbs.your diet should consist of about 1,300 calories daily. Factor in an additional 100 calories for every mile you walk or 30 minutes of exercise, recommends Carole Carson, a health coach for the AARP community. If you exercise for an hour on most days of the week, add 200 calories to your diet, totaling 1,500 calories. Protein provides 4 calories per 1 g; between 10 and 35 percent of your total calories should come from protein, according to the Mayo Clinic. The Centers for Disease Control and Prevention recommends that adult women, even women at age 50, consume 46 g of protein daily; however this amount varies depending on your caloric needs.

Grams of Protein

Following a 1,500 calorie diet requires 38 to 131 g of protein daily, based on the recommended 10 to 35 percent calories from protein from the Mayo Clinic. If you are relatively sedentary, you need fewer grams of protein than someone who works out vigorously everyday. Another way to determine how many grams of protein you need at age 50 is to calculate your needs based on the dietary reference intakes, or DRIs, established by the Institute of Medicine. According to the Institute of Medicine, the DRIs for a 50 year-old women are .66 g of protein per 1 kg of body weight. Calculate your weight in kilograms by dividing your weight in pounds by 2.2. For example, weighing 150 lbs. is equivalent to 68.2 kg. Multiply this weight by .66 g, to reach the final calculation of 45 g of protein.

Protein in Foods

Complete proteins from animal foods provide all of the essential amino acids your body needs. An 8 oz. glass of milk provides 8 g of protein, 1-cup of yogurt - 11 g, and 3 oz. of lean meat contains about 21 g of protein. Incomplete proteins from plant foods provide only some of the amino acids you require on a daily basis. A 1 tbsp. serving of peanut butter or 1/2 cup of refried beans offer 7 g of protein, while 1/3 cup of brown rice has 3 g of protein. If you rely solely on plant-based proteins, ensure that you eat different varieties throughout the day to get all of the amino acids you need.

Benefits of Soy Protein

Soy protein, one of the only plant-based complete proteins, may be especially beneficial during your fifties and beyond. Isoflavones, a type of plant estrogen, are plentiful in soy and soy-based foods. Including soy in your diet may help to prevent or delay the onset osteoporosis, as well as alleviate the hot flashes experienced during menopause, the Harvard School of Public Health reports. Each 4 oz. serving of tofu or 1/2 cup serving of soy-based "beef" crumbles offers 7 g of protein.