How much protein do women need per day?

Protein is one of the most talked-about nutrients right now, and for good reason. It plays a key role in energy levels, muscle health, metabolism, and how we age. Yet many women are surprised to learn they may not be eating enough protein to support their daily needs.
Understanding how much protein women really need, and how to include it consistently, can make a meaningful difference in strength, energy, and long-term health.

Protein needs are not one-size-fits-all. Daily protein intake depends on age, activity level, body size, and overall health.
More recent research and expert recommendations suggest that many adults benefit from higher protein intake than older minimum standards, particularly those who are physically active.

For many adults, a supportive baseline is around 1.2 grams of protein per kilogram of body weight per day.
Women who participate in strength training, maintain an active lifestyle, or want to support muscle health as they age often benefit from a slightly higher range of 1.2 to 1.6 grams of protein per kilogram per day.
For many women, this typically equals approximately 75 to 100 grams of protein per day, depending on individual factors.

When is the best time to eat protein?

Protein works best when intake is spread throughout the day rather than concentrated in one meal. Including protein at breakfast, lunch, and dinner, along with protein-containing snacks when meals are spaced far apart, can support steady energy levels, better satiety, and muscle maintenance.

After strength training, protein intake is especially helpful, as muscles are primed for repair and rebuilding.

Best protein sources from whole foods

A whole-foods-first approach provides the most nutritional benefit.

Animal-based protein sources include eggs, Greek yogurt, cottage cheese, chicken, turkey, fish, seafood, and lean cuts of beef.

Plant-based protein sources include beans and lentils, tofu, tempeh, edamame, nuts, seeds, and whole grains that contribute moderate amounts of protein.

These foods provide protein along with important vitamins, minerals, and other beneficial compounds that protein powders do not offer.

What about protein powder?

Protein powder can be a useful tool, especially on busy days when preparing a full meal is not realistic. It can help make meeting daily protein needs more convenient.

Potential benefits include ease of use, convenience after workouts, and usefulness for individuals with lower appetite.

However, not all protein powders are created equal. Some products contain added sugars, gums, or fillers, and quality and purity can vary. Independent testing has identified heavy metal contamination in some protein powders.

Protein powder works best as a supplement to meals rather than a replacement for whole foods. Choosing products with simple ingredient lists and reputable sourcing can make a meaningful difference.

The big picture

The goal is to consistently provide your body with enough protein to support strength, stability, and energy. One day slightly higher or lower in protein intake is not a concern. What matters most is the overall pattern over time, with protein distributed throughout the day.

If you are unsure how much protein you are currently eating, using a simple tracking app for a short period can help establish a baseline and guide small adjustments. Protein does not need to be complicated. Small, consistent changes can have a meaningful impact on how you feel.

Interested in collaborating?

If you’re a brand or practitioner interested in thoughtful wellness collaborations, feel free to reach out through my contact page.