How Much Protein Do Women Need for Fat Loss After 30?
Confused about how much protein women need? Learn what actually works for fat loss and muscle retention after 30, on this episode of Get Sculpted.
Prefer audio? Listen here!
If you've ever wondered whether you're eating enough protein, too much protein, or just the right amount, you're not overthinking it. You're asking exactly the right question. Because right now, protein is having a cultural moment, and while that's not necessarily a bad thing, the noise around it has made something pretty simple feel incredibly confusing.
In this episode, Coaches Marilynn, Tijana, and Jordanna break down the protein trend, what's useful, what's overblown, and what women over 30 really need to know to hit their goals without obsessing over every label.
Here's what we cover:
How much protein women actually need, and why the answer isn't the same for everyone, despite what the internet tells you
Why so many women are still under-eating protein even in the middle of the biggest protein moment in recent memory
The real reason muscle loss in women over 30 makes protein and resistance training so important in this stage of life
Why protein for fat loss is only part of the picture, and what happens when you chase protein targets while ignoring your total calories
The problem with protein products: protein cereal, protein bars, protein coffee, and whether any of it is actually helping you hit your goals
How to build a high protein plate around whole food protein sources, no tracking required if you're not there yet
Why a holistic approach to fat loss will always outperform any single-nutrient obsession, and what it looks like to actually zoom out
How protein and metabolism connect for women, and why building and maintaining muscle is one of the most powerful things you can do for your body long-term
Practical strategies for hitting your protein goals at home, while traveling, and everywhere in between
This episode is for the woman who has been told to eat more protein but isn't totally sure how much, where it should come from, or whether the high-protein products filling her grocery cart are actually doing anything. Protein isn't the villain. It's also not magic. But when it's done right, it's one of your most foundational tools.
"Protein isn't a villain, it's also not magic either. It is very foundational, but it's not the only thing that you need to get and stay sculpted." — Coach Jordanna
Ready to stop guessing and get a nutrition approach that's actually built for your body, your goals, and your lifestyle? Coaches Marilynn, Tijana, and Jordanna personally review every application and will map out exactly where you are and where they can take you. Fill out the form at getsculpted.ca/contact or DM us on Instagram @getsculpted.ca. And if this one helped you make sense of the protein noise, subscribe, because there is a lot more where this came from.
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More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast for women who want to gain muscle and lose belly fat, improve their metabolism, and create real results using science-based fat loss strategies and practical coaching.
We go beyond quick fixes and fad diets to give you sustainable fat loss, strength training for weight loss, and fitness tips for women who want results without burning out. You’ll learn how lifting weights supports fat loss, how to train smarter instead of longer, and how to build habits that fit your lifestyle. Think less about guessing, more about clarity, and about progress you can maintain.
Whether you’re getting started or focused on building muscle after 30, this podcast gives women the tools to lose fat, gain muscle, and feel stronger, without relying on endless cardio or restrictive plans. We emphasize fat loss without cardio extremes, so you can train with confidence and consistency.
We’re your hosts, Jordanna, Marilynn, and Tijana, fitness professionals with over 20 years of combined experience and 1,000+ client transformations. With a strong focus on helping women 30 and older, we specialize in strength training, improving metabolism, and weight training for sustainable, realistic weight loss.
We’ll cover questions like:
Can you build muscle and lose belly fat at the same time?
How does strength training support weight loss?
What’s the best way to lose fat without losing muscle?
What’s the best way to lose fat without relying on cardio?
How can lifting weights improve my metabolism?
Why am I not losing weight even though I’m working out and eating healthy?
How can I stop yo-yo dieting for good?
If you’ve been searching for sustainable fat loss, women’s nutrition, and weight training that actually works, you’re in the right place. Join us every week for practical guidance, honest conversations, and tools to sculpt a stronger body and a more confident life.
Connect with us on Instagram at @getsculted.ca
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
Jordanna [00:00:42 - 00:01:00]: [00:00:42] We are under at every turn. [00:00:45] We can't even hit the protein goal anymore. [00:00:47] Cause it's so high. [00:00:48] So we are asking the question today, Are we overdoing it or is this actually a good shift? [00:00:54] And so we are going to break this down together. [00:00:57] Girls, I have an opening question for you.
When Did Protein Go Mainstream?
Marilynn [00:01:00 - 00:01:00]: [00:01:00] Yes.Jordanna [00:01:00 - 00:01:04]: [00:01:00] When did you first notice that protein was going mainstream?
Marilynn [00:01:04 - 00:01:08]: [00:01:04] I don't know if I can pinpoint a time, but like, I would say, like, in the last, like five years.
Marilynn [00:01:09 - 00:01:21]: [00:01:09] That I've noticed. [00:01:09] This is when I kind of started paying attention, especially since we started get sculpted. [00:01:13] But, like, you're right, Jordan. [00:01:14] It's protein talk is everywhere on social media. [00:01:16] And it seems like every brand, every, everything. [00:01:18] Remember we were in Vegas, we saw protein pop tarts.
Jordanna [00:01:21 - 00:01:21]: [00:01:21] Yes.
Tijana [00:01:21 - 00:01:22]: [00:01:21] Oh, yeah.
Marilynn [00:01:22 - 00:01:44]: [00:01:22] Everything is protein, protein, protein. [00:01:25] And the other thing too is like, I feel like protein once upon a time was like, for hardcore gym people. [00:01:31] Right. [00:01:31] Like, if you were like an athlete, things like that, you had to focus on it. [00:01:34] But now it's being marketed to women 35 plus. [00:01:38] Right. [00:01:38] Because, you know, there's conversations around aging and perimenopause post menopause. [00:01:42] So it's become like a headline.
Tijana [00:01:44 - 00:01:48]: [00:01:44] They're latching onto that marketing. [00:01:45] They're like, you want protein? [00:01:47] We got protein.
Marilynn [00:01:49 - 00:01:51]: [00:01:49] Exactly. [00:01:50] What about you, T?
Tijana [00:01:51 - 00:02:04]: [00:01:51] You know what's interesting is that if I backtrack, when I went to Nutrition School in 2014, I had a thing, and everyone did in nutrition school. [00:01:58] And people who are nutritionists will know what I'm talking about were, oh, too much protein is bad. [00:02:02] Like, it's bad for the kidneys.
Marilynn [00:02:04 - 00:02:04]: [00:02:04] Yes.
Tijana [00:02:04 - 00:02:11]: [00:02:04] So like a decade ago we were saying that, and now we know that's not true. [00:02:08] But I will say in within the last decade, that shifted.
Marilynn [00:02:11 - 00:02:12]: [00:02:11] For sure. [00:02:12] For sure.
Tijana [00:02:12 - 00:02:37]: [00:02:12] And then it's really ramped up. [00:02:14] And the funny Thing is, which I know we'll talk about, is that, like, you know, that's how marketing works. [00:02:19] They take one thing that is important, that does need to be brought to light, and then they make it all about that. [00:02:23] And people think that it's. [00:02:24] People think that is the one way. [00:02:26] And if we zoom out, protein is only one piece of the puzzle here. [00:02:30] Like, in the very, very big picture, what do you need to do to not only look sculpted, but live a healthy life?
Protein as a Trend and Marketing Tactic
Jordanna [00:02:37 - 00:03:02]: [00:02:37] Yeah, exactly. [00:02:38] I love that. [00:02:39] And for me, like, being a marketer before I was a coach, working in that environment, you nailed it. [00:02:45] T. [00:02:45] Like, the. [00:02:46] That is how it works. [00:02:47] It's like, what's the psychological hook? [00:02:49] How do we get people interested? [00:02:51] And then how do you shift the message over time to keep people interested? [00:02:55] And the shift right now is protein, everything, Everything. [00:02:58] But that doesn't necessarily mean that it is actually the protein that is promised.How Much Protein Do Women Really Need?
Jordanna [00:03:02 - 00:03:15]: [00:03:02] So I'd love to start Mar, if you want to kick us off, let's level the playing field. [00:03:08] How much protein do women actually need to be healthy to hit their goals? [00:03:14] Right. [00:03:14] What do we recommend?Marilynn [00:03:15 - 00:03:54]: [00:03:15] Yeah, and this question does come up a lot, and I think there's a difference between what is optimal and what is extreme. [00:03:21] And there does tend to be confusion around that. [00:03:23] So we know that it is an incredibly important macronutrient. [00:03:26] Of course, the general guidelines will tell you that for women trying to build or maintain muscle, you should aim for approximately 0.8 to 1 gram of protein per pound of body weight. [00:03:37] But that doesn't mean that everyone needs the exact same number. [00:03:40] So if you know, like, you're 140 pounds and I'm 140 pounds, that doesn't mean we both necessarily need that 140 grams. [00:03:46] There are a lot of factors that go into that. [00:03:48] So just to give you some examples, body size, activity level, the level of intensity you're training with your goals.
Marilynn [00:03:55 - 00:04:15]: [00:03:55] But the interesting thing, and I think this is something that everybody here listening needs to really tune into, most women are actually under eating protein to begin with. [00:04:02] So even though we're in this, like, you know, big protein era, we. [00:04:06] A lot of women are undereating protein. [00:04:08] And a big reason for that is that protein isn't the default in the same way that carbs and fat are, because those are much easier to consume.
Tijana [00:04:15 - 00:04:16]: [00:04:15] You can find them everywhere.
Marilynn [00:04:17 - 00:04:39]: [00:04:17] Everywhere, literally. [00:04:18] And there are a lot of grab and go. [00:04:19] Like, most grab and go things tend to be more carb or fat heavy. [00:04:22] So I think for women 30 plus, this is really important because in this stage of life, you do need to be very intentional with your protein because you naturally start losing muscle mass over time if you are not supporting yourself with resistance training and enough protein. [00:04:36] So that's why it matters. [00:04:37] Absolutely. [00:04:38] So much. [00:04:39] T.
Marilynn [00:04:39 - 00:04:40]: [00:04:39] You were going to say something?
General vs. Optimal Protein Recommendations
Tijana [00:04:40 - 00:04:50]: [00:04:40] Yeah. [00:04:40] And I just want to say this is also shifted because the general guidelines and I think now people embrace protein almost too much. [00:04:47] I will say. [00:04:47] But like before it was like, oh, we only need.Tijana [00:04:50 - 00:05:13]: [00:04:50] 8 per kilogram of body weight. [00:04:52] And I'm like, yeah, to prevent disease. [00:04:54] But like, that's the important thing here. [00:04:56] Like, if you're, you're not just someone who's frail and trying to like, survive here, you're trying to, you know, build a sculpted body, that's a different story. [00:05:03] And I know we'll talk about this too, but that's also not just protein. [00:05:06] It's like carbs and calories and fats as well. [00:05:10] So I think that people are missing the forest for the trees.
Marilynn [00:05:13 - 00:05:13]: [00:05:13] Yeah, totally.
The Obsession With Numbers and Protein-Fortified Foods
Jordanna [00:05:13 - 00:05:49]: [00:05:13] I was just gonna add, like, I think it's also they're looking for the cheat code of how to hit their protein goals. [00:05:20] And they're not looking at quality, they're looking at, oh, how do I hit this number? [00:05:25] And I'm gonna have the protein wrap, I'm gonna have the protein infused milk, I'm gonna have like the meat stick. [00:05:31] I'm gonna have like everything but a chicken breast and a piece of steak, you know, whole foods. [00:05:36] And I think that's where we're kind of like going wrong off the rails here a little bit. [00:05:41] All of those products to me are like, hey, it's just gonna amplify it a little bit. [00:05:46] It is not the main course that we're supposed to be focusing on.Marilynn [00:05:50 - 00:05:50]: [00:05:50] Agreed.
Jordanna [00:05:50 - 00:05:51]: [00:05:50] Completely.
Whole Foods vs. Fortified Foods
Tijana [00:05:51 - 00:06:03]: [00:05:51] Okay. [00:05:52] Cuz you were talking about those coffees and things like that. [00:05:54] Hey, yeah. [00:05:54] I love a good protein chip just as much as an ex person. [00:05:57] And I'll tell you, I love a protein bar. [00:05:59] Sue me. [00:05:59] I love it. [00:06:00] I also know that that is not the same as a chicken breast.Tijana [00:06:03 - 00:06:25]: [00:06:03] And I don't have it all the time. [00:06:04] I will say that's not the norm. [00:06:05] That's like, oh, I'm in a foreign country, we don't get these at home. [00:06:08] Let me try this. [00:06:08] Right? [00:06:09] Same as I would a dessert or like a new whatever. [00:06:12] But I share that because, like, if we zoom out, what are we all agreeing on here? [00:06:16] Right? [00:06:16] Like, if you're listening to this, you want to have a healthy and balanced diet at the minimum. [00:06:20] And then you also want to have a healthy and balanced diet that makes you look good and lean and sculpted.
Jordanna [00:06:25 - 00:06:25]: [00:06:25] Yes.
Tijana [00:06:25 - 00:06:38]: [00:06:25] And at the core of that is whole foods. [00:06:28] It's like 90% of your diet foods that are nutritious and in close to their whole form. [00:06:33] Like a whole steak that you grill up, rice, like quinoa, like the single ingredients.
Jordanna [00:06:38 - 00:06:39]: [00:06:38] Vegetables.
Tijana [00:06:40 - 00:07:07]: [00:06:40] Vegetables, yeah. [00:06:41] Yeah, exactly. [00:06:42] So, like, in the context of proteins, it's animal protein with a full amino acid profile is gonna be fantastic. [00:06:47] And there's whole foods as well that are vegetarian, where, like, there is amino acids in different ones that combine together. [00:06:54] But then, you know, if we look at something like a protein chip or protein coffee, they're not bad foods, but they're fortified with protein, so they're more far away from their whole form. [00:07:03] They have more stabilizers, they have more gums. [00:07:05] They're gonna affect your digestion. [00:07:06] They might make you a little bit bloated.
Protein Patterns and Home Cooking
Tijana [00:07:08 - 00:07:32]: [00:07:08] And then at the end of the day, they're just a band aid solution to a bigger issue, which is probably you not getting an eating pattern or preparing your foods like you were talking about. [00:07:17] Jordan, this is hard. [00:07:18] Conversations we had with our clients. [00:07:19] One of our standards is that home cooked is the default. [00:07:23] So, like, if people are like, hey, guys, I hit my macros. [00:07:25] And I. [00:07:26] And I've been doing that with beef jerky and protein bars. [00:07:28] Look, we're not here to judge anybody, but eventually we're going to say, hey, you've been doing that a few days now.Tijana [00:07:33 - 00:07:36]: [00:07:33] Th. [00:07:33] This is looking like a pattern of, like, the meals are not getting prepped.
Marilynn [00:07:36 - 00:07:36]: [00:07:36] Yeah.
Tijana [00:07:36 - 00:07:42]: [00:07:36] And then that means that, like, we're not just looking at hitting the macros here. [00:07:39] We're looking for quality. [00:07:41] Would you guys add anything to that?
Marilynn [00:07:42 - 00:07:43]: [00:07:42] No. [00:07:42] A hundred percent. [00:07:43] Yeah.
Jordanna [00:07:43 - 00:07:44]: [00:07:43] You nailed it.
Tijana [00:07:44 - 00:08:10]: [00:07:44] Yeah. [00:07:45] So I think that, like, what we talk about a lot here is, like, we want you to develop an eating pattern more than just take the marching orders. [00:07:52] Right. [00:07:52] So another problem is that if you're not tracking your food and you really don't know how much you're eating, you're kind of like seeing high protein on a label. [00:07:59] And at the end of the day, some of these things are not even gonna help you hit that number in the first place. [00:08:03] You know, when I see, like, a. [00:08:04] A cereal that says high protein, it's still like, a 3 to 1 or 4 to 1 carb to protein ratio.
Marilynn [00:08:10 - 00:08:11]: [00:08:10] Or the Pop Tarts.
Tijana [00:08:11 - 00:08:13]: [00:08:11] Yeah, the pop Tarts.
The Downsides of Chasing Protein Numbers
Jordanna [00:08:13 - 00:08:56]: [00:08:13] Or you're so obsessed with, like, counting the protein that you're like, okay, I got 10 grams from, like, the Fairlife milk, and then I got 15 grams from the protein wrap, and then I got 25 grams from the shake or the whatever it is. [00:08:27] And you're adding that up, but you're ignoring the calorie side of things. [00:08:30] So, like, your point t around the carb to protein, you're actually eating in a surplus. [00:08:36] And if you were in a fat loss phase, you're like, oh, but I hit my protein goal. [00:08:41] The calories, like, sure, but the calories are way too high. [00:08:45] And in that case, you're going to overshoot your goal entirely and end up in the surplus, and you're going to end up gaining weight and asking yourself, like, why? [00:08:52] How did that happen? [00:08:54] Because you're ignoring the bigger picture.
Data, Tracking, and Coaching Support
Tijana [00:08:56 - 00:09:16]: [00:08:56] Look, this is why I share this. [00:08:58] Knowledge is power. [00:09:00] So, like, tracking is data. [00:09:01] It's key. [00:09:02] And don't resist the tracking because you're going to gain so much knowledge. [00:09:05] You're going to be like, oh, I thought the beans were high in protein, but look at that, they have tons and tons of carbs. [00:09:10] Again, beans are fantastic. [00:09:12] But you have to have an understanding of, like, your calories and within that, the protein.Tijana [00:09:16 - 00:09:47]: [00:09:16] And by the way, if you're listening to this and you're like, this is confusing. [00:09:19] I understand the macros, but then I don't. [00:09:20] And I try and do it on my own, but then I can't. [00:09:22] Or you have the raw numbers that you got from a, like a TDEE calculator, but then you're like, how do I actually make this into meals? [00:09:28] This is what we do with our clients. [00:09:30] We start you off with a process of, okay, this is what your macronutrients should be, but also this is what they look like in the form of meals. [00:09:37] So, like, we're not just giving you the fish, we're teaching you how to fish. [00:09:40] And that's a really important piece of the puzzle. [00:09:41] So if you're feeling overwhelmed, you want support, you want to know how to not only get your protein in, but hit the right nutrition overall. Tijana [00:09:47 - 00:10:06]: [00:09:47] For your goals, we would like to invite you to fill out an application and share more about your situation. [00:09:53] And we'll see if we can help you as well. [00:09:55] So we're going to leave that in the show notes. [00:09:57] It is also found at Getsculpted ca Forward slash contact. [00:10:01] Okay, so, Jordanna, bring us back to kind of the practical side of things. [00:10:04] How can we hit our protein here without losing our minds?
Practical Tips: Hitting Protein Without Losing Your Mind
Jordanna [00:10:07 - 00:10:45]: [00:10:07] Yes, perfect. [00:10:08] So we want to really start stripping away the trends here. [00:10:11] We want protein that is going to support our muscle retention, our satiety, and our overall metabolism so that we are feeling good throughout the day. [00:10:21] And we don't necessarily need things like protein cereal or protein water, protein brownies to hit those targets. [00:10:27] There may be nice to haves, especially if you think they taste good and they're enjoyable to you. [00:10:32] You can work them in, but they shouldn't be the foundation that gets you to your goals, and they shouldn't be like the anchors of your day. [00:10:39] So let's break this down. [00:10:40] You've heard us say this before, so we're going to say it again and again and again and again, forevermore.Jordanna [00:10:45 - 00:11:11]: [00:10:45] But we want to anchor our proteins around whole foods, each and every single meal. [00:10:52] At minimum, if you're not weighing your food out right now, you want to have a palm size serving at least of that protein. [00:10:59] If you're weighing it out, that's a different story. [00:11:01] You'll want to be able to measure that for your own macros. [00:11:05] And we want you to build your plate. [00:11:06] Think of it this way. [00:11:07] Your protein goes on first. [00:11:09] It's gonna take up about a third of your plate.
Jordanna [00:11:11 - 00:12:05]: [00:11:11] Then your veggies is gonna take up almost half of your plate. [00:11:15] And then the rest is going to be the carbs, fats, dressing, whatever it's going to be. [00:11:20] And if you're averaging anywhere from 25 to 40 grams of protein per meal, like, that's gonna be your home base. [00:11:27] And if you're struggling to meet that, then your portions of your proteins are too small and you just need to have a bigger portion of protein. [00:11:36] And if we tie this into traveling, this is exactly the same approach that we have our clients do when they're not at home, when the default can't be home cooked because you're in another country or in a different environment, you're eating out a lot. [00:11:51] You really want to make sure that you have those things handy for yourself to use the same tools when you're traveling. [00:11:59] So, girls, I would love to know, a little roundtable here, a little lightning round, if you're open to it.
Lightning Round: Protein Trend - Helpful or Excessive?
Marilynn [00:12:05 - 00:12:06]: [00:12:05] You love the lightning round.Jordanna [00:12:06 - 00:12:08]: [00:12:06] I love a lightning round.
Marilynn [00:12:08 - 00:12:08]: [00:12:08] Yeah, you do.
Tijana [00:12:08 - 00:12:09]: [00:12:08] Let's do it.
Jordanna [00:12:09 - 00:12:20]: [00:12:09] After going through the conversation today, in one sentence, is the protein trend helpful or excessive? [00:12:17] What's your personal take after today's discussion?
Marilynn [00:12:20 - 00:12:40]: [00:12:20] Can I do a sub sentence? [00:12:22] So helpful because it creates awareness, but it can become excessive when, like you said, the goal turns into, like, just chasing protein labels and like, what can I find that's high protein instead of the basics and building your meal around, like, whole food protein. [00:12:35] So I'm going to give it a passing grade, but we have to proceed with caution. [00:12:39] What about you, T?
Tijana [00:12:40 - 00:12:54]: [00:12:40] My first thought was it is excessive because it's focusing on too much of one element when it's really the bigger picture that we need to focus on. [00:12:50] That's fair, but in brackets. [00:12:52] But, yes, you still need to hit the protein.
Jordanna [00:12:57 - 00:13:38]: [00:12:57] I think I'm landing in it's a bit excessive at this point in time for similar reasons as UT I think we need to zoom out and have a much more holistic approach to health and fitness. [00:13:07] We've been trying to find the magic bullet of what's gonna make us healthy and fit for so long that really the key comes back to moderation in all things and taking specific action based on your specific goal and who you are as a person. [00:13:22] And so protein isn't a villain. [00:13:25] It's also not magic either. [00:13:26] It is very foundational, but it's not the only thing that you need to get and stay sculpted. [00:13:32] Yeah, there's a lot more factors that are going into that, and we don't like extremes. [00:13:36] Like, this is one of our foundations. [00:13:38] Right.
Jordanna [00:13:38 - 00:13:53]: [00:13:38] And what we do need is to have the right picture built out for each and every person. [00:13:44] And if there's a few high protein swaps that makes your life easier, great. [00:13:49] I like a protein pasta once in a while or a fair life milk in my matcha.
Tijana [00:13:53 - 00:13:53]: [00:13:53] Oh, yeah.
Jordanna [00:13:53 - 00:14:52]: [00:13:53] So that's like, to me, helpful as opposed to, you know, overhauling and harmful. [00:14:00] But the real problem is when you replace all foods with high protein versions in order to hit your goals. [00:14:05] So if you want a system that makes hitting your numbers simple at home or while traveling or wherever you are, that's exactly what we teach our clients. [00:14:14] Within our Get Sculpted system, we give you your custom protein targets, but not just your protein, all of your targets. [00:14:21] We show you how to structure your meals around them, and we help you build the habits so they become second nature for you and your lifestyle. [00:14:28] And so if you want your very own custom approach mapped out by one of our coaches on our team, not just generic advice, but tailored to your body, your goals, and your lifestyle, Fill out our application@getsculpted CA contact. [00:14:42] We have got your back, and we're so excited to talk to you. [00:14:46] So the next couple of episodes are some pretty awesome interviews that we've got coming up, and we will leave it there.
Jordanna [00:14:52 - 00:14:56]: [00:14:52] I hope you have an amazing week, and we will see you next time.