From 4 episodes
How do I increase my protein if I only eat about 70 grams a day?
Answered by Nikkiey Stott and her guests · Updated
The short answer
Build up gradually instead of jumping to your full target. Nikkiey suggests adding about 5 grams of protein per meal, or roughly 20 grams a day, across three to four meals. A protein shake adds 20 to 25 grams. Aim for 100 grams first, hold it for one to two weeks, then keep climbing.
Hear Nikkiey answer it
Tap play to start right where it's answered. It keeps playing while you browse.
Nikkiey on building from 70 grams: 5 grams per meal, 20 a day, and a protein shake
Plays from 21:04 · Ep. 330: Why Women Over 40 Need More Protein Than They Think
How to hit 100 grams with 20 grams per meal, with real food examples
Plays from 10:06 · Ep. 146: How to Start Tracking Macros When You've Never Done It
Why you hold 100 grams for 7 to 14 days before moving protein higher
Plays from 28:29 · Ep. 174: Why Women Over 40 Need More Protein for Muscle and Fat Loss
Going from 50 or 70 grams to 100, then increasing gradually to your body weight
Plays from 16:18 · Ep. 78: How Much Protein Do Women Over 45 Need for Fat Loss?
The full answer
On Ep. 330, Nikkiey is clear that nobody goes from 70 grams to 150 grams overnight. Start by hitting 70 consistently, then add a little. One of the easiest wins is breakfast: most women eat a tiny one, while Nikkiey starts her day with 35 grams of protein. She says protein at breakfast keeps you full and satisfied, so you are not hungry or craving within two hours.
The next milestone is 100 grams. On Ep. 146, she breaks it down to about 20 grams across five meals, for example:
She also warns that fitting in protein does not mean grabbing bars with 10 grams of protein and 40 grams of carbs. Learn which foods are actually protein and what a portion looks like.
- A protein shake to start the day
- 150 grams of egg whites
- 200 grams of Greek yogurt
- Three ounces of chicken
- About three ounces of beef at dinner, even if it is family taco night
The pace varies a little between episodes. Ep. 330 suggests steps of about 20 grams a day, while Ep. 78 and Ep. 174 frame 100 grams as the first short-term goal. Either way, on Ep. 174 Nikkiey says to hold 100 grams consistently for 7 to 14 days before going higher, because going too fast can upset digestion while your body adjusts.
From there, keep increasing gradually toward your North Star: your body weight in grams, or your ideal body weight if you have a lot to lose. If you are not sure your 70 is accurate, Ep. 78 and Ep. 174 recommend logging a normal week in MyFitnessPal first to get an honest baseline.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
Women also ask
More questions →
Protein for Women
How much protein do women over 40 need?
Most guidance on The WarriorBabe Show lands at about 1 gram of protein per pound of body weight per day for women over 40, based on goal weight if you have a lot to lose. Nikkiey says strength-training women may need 1.2 or even 1.3. Some episodes and guests cite 0.7 grams as the floor.
Read the answer →
Protein for Women
Does eating more protein help with fat loss?
Yes. Nikkiey explains that protein helps fat loss in three ways: your body burns more calories digesting it than carbs or fat, it protects and builds muscle while you're eating less, and it keeps you full so cravings don't derail you. She's also clear the digestion boost is small compared with exercise.
Read the answer →
Protein for Women
Why do women need more protein as they get older?
Women need more protein with age because they lose muscle every decade and their bodies get worse at turning protein into muscle, which Nikkiey calls anabolic resistance. To get the same muscle-building response as a younger woman, you need more protein, not less. Eating less to lose weight usually works against you.
Read the answer →
Watch or listen in full
More on this topic →
27 minHow to Start Tracking Macros When You've Never Done It
Episode 146 · Apr 12, 2024
31 minWhy Women Over 40 Need More Protein for Muscle and Fat Loss
Episode 174 · Jul 22, 2024
18 minHow Much Protein Do Women Over 45 Need for Fat Loss?
Episode 78 · Jul 17, 2023