There are specific factors that affect daily protein needs for women, such as age, activity level, muscle mass, and life stage. This guide explains the protein needs by age for women, how to determine the amount of protein women need each day, and what to eat to get your protein target.
How Much Protein Do Women Need Per Day?
The protein requirement for most adult women is 0.8–1 gram per kilogram of body weight per day, or approximately 46–60 grams for the average-sized woman. But for women with regular exercise, pregnant women, or exercising to gain muscle, protein requirements are 1.2–2.0 grams per kg of body weight.
What Are Daily Protein Needs for Women?
There's protein intake for women each day to support important functions, including maintaining healthy hair, skin, and nails, as well as hormone production and immune function, and repairing muscle. The amount of protein required by an individual each day varies depending on body weight, activity level, age and life stage (e.g., pregnancy and menopause).
Many women, ironically, aren't getting sufficient protein every day because it's not a priority at every meal, particularly breakfast.
The recommended amount of 0.8 g/kg has been set to minimize the risk of deficiency in a sedentary adult, and is not necessarily the optimum. For women who strength train, walk regularly or are recovering from illness this is usually the minimum that is required in addition to their daily protein needs.
Daily Protein Intake for Women by Age and Activity Level
The amount of protein consumed daily is more variable depending on activity levels in women. Let's take a look at setting up a practical breakdown:
| Activity Level | Daily Protein Intake for Women (per kg body weight) | Example (60 kg woman) |
|---|---|---|
| Sedentary | 0.8 g/kg | 48 g |
| Lightly active | 1.0 g/kg | 60 g |
| Moderately active (regular exercise) | 1.2–1.4 g/kg | 72–84 g |
| Strength training / muscle building | 1.6–2.0 g/kg | 96–120 g |
Familiarity with body weight and the level of general activity will give a reasonably accurate estimate of the daily protein requirement of a female without the need for any complicated calculations using this table.
Protein Intake Per Day for Women: Life Stage Considerations
The quantity of protein required by women is not always the same throughout life but changes at certain life stages when protein needs are higher:
1. Pregnancy
Women require about 25 more grams of protein a day than the minimum to support fetal growth.
2. Breastfeeding
Women require additional protein, often 20–25 g a day, to produce milk.
3. Menopause
For females, protein is something that is going to need to be raised a bit a day, and that is to counteract natural muscle loss as a result of hormonal shifts.
4. Post-illness or surgery recovery
Women need an increased amount of protein to repair tissue, which is temporarily provided each day.
The amount of protein that women need per day varies during these periods, and changing the amount consumed during the day, as opposed to a set amount for the entire year, better fits the body's actual protein requirements at each time.
Protein Requirement Per Day for Women: How to Calculate Your Number
Calculating your individual protein requirement per day for women is easy and simple starting from their body weight:
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Be familiar with your body weight in kg.
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For activity level choose a multiplier number from 0.8 (sedentary) to 2.0 (intense training).
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Calculate the protein amount (in grams) a woman needs every day by multiplying her weight by the multiplier.
For instance, a 65 kg woman exercising moderately would find that her protein requirement for women would be 65 × 1.2–1.4 = 78–91 g/day. This calculation is a much more personal figure than simply using a blanket one-off suggestion.
Protein Intake for Women: Best Food Sources
Once you know which foods give you the greatest amount of protein for female form, it will be easier to reach your goal.
| Food | Protein (per serving) |
|---|---|
| Paneer (100 g) | 18 g |
| Greek yogurt (1 cup) | 20 g |
| Eggs (2 large) | 12 g |
| Lentils/dal (1 cup cooked) | 18 g |
| Chicken breast (100 g) | 31 g |
| Tofu (100 g) | 8–12 g |
| Almonds (30 g) | 6 g |
It is a good idea to distribute protein content over 3–4 meals as opposed to providing it as a single meal throughout the day, as this will promote greater absorption and better maintenance of muscles during the day.
Tips to Meet Your Daily Protein Needs for Women
1. Add Protein to Breakfast
The majority of women are not getting enough protein in the morning, making it difficult to reach their protein goals for the day at dinner.
2. Track for a Few Days
Three to 5 days of food logging will determine if your protein consumption as a woman is in line with your goal or if it's too low.
3. Combine Plant Sources
Rice or roti with dal offers a closer approach for vegetarian women to getting a balanced amino acid profile for their daily protein requirements.
For women looking for plant-based protein options, GetMyMettle's plant protein collection can also be explored.
4. Don't Fear Healthy Fats Alongside Protein
In addition, foods such as paneer and eggs are also a source of good fat, as long as they are part of a well-balanced eating plan.
5. Use a Protein Shake If Needed
A shake doesn't need to be taken but it's a handy option on particularly busy days to fill a gap in the day's protein intake for women.
Women who are considering protein supplements can explore GetMyMettle's whey protein collection.
6. Recalculate After Weight Changes
When the body weight increases or decreases, the amount of protein for women target should adjust accordingly, but not by a set number.
Conclusion
The daily protein needs for women varies by activity level, age and life stage, ranging from 0.8 g/kg to 2.0 g/kg per day for those who are strength training or recovering from major physiological stress.
After determining your daily amount of protein for women, the rest is up to you and your daily food selections – it's not about the one big meal, it's about what foods you choose to eat throughout the day.
Remember it's not just about the numbers on the paper when it comes to protein; it's about what you see. Protein is filling and helps maintain energy levels throughout the day, aids recovery after exercise, and also reduces cravings later in the day, so women who eat enough protein can recover from workouts, have sustainable energy levels the rest of the day, and won't experience as much of a midday hunger dip.
If you want to see lasting results, it's better to make small, regular changes, such as an extra egg for breakfast or a spoonful of dal for lunch.
Set counts! Determine how many grams of protein you need daily based on your activity level and body weight and keep track of how you're doing for a week.
FAQs
How much protein does a sedentary woman need daily?
The amount of protein for a sedentary female is typically 0.8 grams per kg of body weight, or approximately 46–55 grams for the average person.
Do pregnant women need more protein intake per day for women than usual?
Yes. Women's daily protein requirements during pregnancy are usually raised by approximately 25 grams above the normal level to help meet the additional protein needs of the fetus and related tissue.
Can I get enough daily protein intake for women from a vegetarian diet?
Yes. With lentils, paneer, dairy and legumes, it is possible to meet daily protein intake for women without meat, albeit in a slightly higher amount.
For women who want to explore plant-based protein supplements, GetMyMettle plant proteins are another option.
How do I calculate my personal protein requirement per day for women?
To get the amount of protein in grams required by women each day, multiply their body weight (kg) by 0.8 (sedentary) or 2.0 (intense training).
What happens if protein intake for women is too low?
It is important to note that a low protein diet over time can cause muscle loss, make exercise and illness recovery take longer, weaken nails and hair, and weaken immune function in women.
Is whey protein necessary for women?
Whey protein is not necessary for every woman, as protein can be obtained from foods such as dairy, eggs, lentils, beans, soy, meat, fish, nuts and seeds. A protein shake can be a convenient option when it is difficult to meet daily protein needs through regular meals.
For more information about whey protein, you can also read The Benefits of Whey Protein Isolate Powder for Muscle Gain.
