Instant overview
- The RDI for sedentary women is around 46g of protein per day (0.8g per kg of body weight)
- Women who exercise regularly, are pregnant, or are breastfeeding have significantly higher protein needs
- Higher protein intakes of 1.2-1.6g per kg support weight loss; up to 2.2g per kg supports muscle gain
- Chicken breast (31g per 100g), turkey breast (30g), and pork chops (30g) are the highest protein animal sources in the chart; peanuts (24g) and almonds (21g) lead the plant-based options
The recommended protein intake for women is 0.8g per kg of body weight per day for sedentary women, equating to around 46g daily. Women who exercise regularly should aim for 1.0-1.6g per kg, while those focused on muscle gain may need up to 2.2g per kg of body weight.
Protein intake for women: at a glance
| Goal | Daily protein target | Notes |
|---|---|---|
| Sedentary (RDI) | ~0.8g per kg / ~46g total | Minimum for general health and body function |
| Maintenance (active women) | 0.8-1.0g per kg | Aim for the higher end if exercising regularly |
| Weight loss | 1.2-1.6g per kg | Slows digestion and supports fat loss while preserving lean mass |
| Muscle gain | 1.2-2.2g per kg | Calorie surplus also required for muscle growth |
| Pregnancy / breastfeeding | [INSERT: specific recommendation] | Protein needs increase significantly during both stages |
Jump to:
- What is protein?
- Why do we need protein?
- How does protein benefit women?
- How much protein do you need?
- What are the best protein sources?
- Frequently asked questions
Protein is a key macronutrient for overall health, and becomes even more important for athletes and those who like to hit the gym. While many foods are sources of protein, supplements are another way to meet your protein goals. Women's protein needs change throughout the lifespan, especially if training, pregnant, or breastfeeding, the average woman needs about 0.8g of protein per kilogram of bodyweight each day. The RDI (recommended daily intake) for the average sedentary female is about 46 grams per day.
What is protein?
Protein is one of the three macronutrients - the other two are carbohydrates and fat. Macronutrients are essential to human health and contribute energy to our diets in the form of calories. Protein contains four calories per gram.
Proteins are made up of 20 smaller building blocks called amino acids. Different types of proteins contain different combinations of amino acids and play varying roles in the body.
Why do we need protein?
Proteins are present all throughout the cells in our bodies and are necessary not only for growth and development, but also for our body's daily tasks. Our body depends on protein for many tasks, like adequate flow of blood and oxygen through the body, creating enzymes that digest and help absorb our foods, and for regulating our hormone levels.
When we exercise and push our muscles to the limit, we cause tiny microtears in the muscle tissue. To repair and grow, our muscles require protein from our diet. Similarly, protein is a key requirement for healing after an injury or surgery.
How does protein benefit women?
Women's bodies naturally have a lower percentage of lean mass and more fat mass than men; boosting protein intake can help protect the lean mass even if you are cutting back on calories or working hard in the gym.
Protein is a key nutrient to keep our bodies healthy for pregnancy and breastfeeding, and keeping our muscles strong as we age also helps to protect our bones.1
How much protein do you need?
Protein for weight loss
While 0.8g per kg body weight is adequate protein for a sedentary woman, research shows that higher protein intakes between 1.2 and 1.6 g/kg body weight help support weight loss.1 Foods that are high in protein actually slow down the digestive process, which makes our brains think we are feeling fuller, and also requires more calories for digestion.
Satisfying, higher protein meals can also reduce the likelihood of overeating later in the day.1
Remember, a negative calorie balance is the most important factor for losing weight; adding in a higher percentage of calories as protein will protect your lean mass and help target fat loss.
Protein for maintenance
If you are trying to maintain your weight and muscle mass, between 0.8 (the RDI) and 1.0 grams of protein per kilogram of body weight per day. Aim for the higher side if you are a regular exerciser or athlete. Getting slightly more than the RDI provides extra protein for muscle repair, recovery, and preservation.
Protein for muscle gain
While similar to the recommendations for weight loss, the recommendations for muscle gain are to consume between 1.2 and 2.2 grams of protein per kilogram of bodyweight per day.2 This amount is adequate to help muscles recover and build, but it is important to make sure you are also consuming enough calories overall to create a surplus. Working out hard and eating enough protein will not cause gains in muscle mass without eating enough calories overall.
What are the best protein sources?
The best animal product protein sources are chicken, pork, fish, beef, eggs, and dairy products. The best plant-based protein sources are beans, nuts, seeds, and legumes. The chart below sorts the best sources of protein per 100g.
| Food | Protein per 100g2 |
|---|---|
| Chicken breast | 31g |
| Turkey breast | 30g |
| Pork chops | 30g |
| Mackerel | 26g |
| Beef mince | 26g |
| Lamb chops | 26g |
| Sardines | 25g |
| Cheddar cheese | 25g |
| Peanuts | 24g |
| Tuna | 24g |
| Salmon | 22g |
| Almonds | 21g |
| Tofu | 16g |
| Chia seeds | 16g |
| Whole eggs | 12g |
| Soya beans | 11g |
| Egg whites | 11g |
| Greek yoghurt | 6g |
| Skimmed milk | 4g |
Frequently asked questions
How much protein does a woman need per day?
0.8g of protein per kg of body weight per day is the RDI for sedentary women, equating to approximately 46g daily. Active women, athletes, and those who train regularly should aim higher — between 1.0-1.6g per kg depending on their goals.
Does protein help women lose weight?
Yes. Higher protein intakes of 1.2-1.6g per kg of body weight have been shown to support weight loss by slowing digestion, reducing hunger, and helping to preserve lean muscle mass during a calorie deficit.1 A negative calorie balance remains the most important factor for losing weight overall.
What food is highest in protein for women?
Chicken breast is the highest protein food in the chart at 31g per 100g, followed by turkey breast and pork chops at 30g per 100g. For plant-based options, peanuts (24g) and almonds (21g) per 100g are among the strongest sources.2
Does protein help women maintain muscle mass as they age?
Yes. Keeping muscles strong through adequate protein intake helps protect bone health as women age, reducing the risk of conditions associated with muscle and bone loss.1
Take home message
While the average sedentary woman needs around 50 grams of protein per day, this varies greatly based on your age, lifestyle, body size and type, and your exercise goals. Diets with greater protein intake can support weight loss, preserving and gaining muscle mass, and overall health.
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There are tonnes of tasty protein sources both for meat eaters and vegetarians, so find some high protein meals that you enjoy and getting your protein in should be easy.
- Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., … & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S-1329S.
- Table, M. (2005). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (Vol. 5, pp. 589-768). National Academy Press: Washington, DC, USA.
