The Protein Calculator estimates the daily amount of dietary protein adults require to remain healthy. Those who are highly physically active, pregnant and nursing women typically require more protein. 

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How Much Protein Do Women Need?

The daily protein requirement for women varies based on several factors, including overall energy intake, age, physical activity level, and individual health goals. Protein needs can be estimated in different ways, such as by body weight, as a percentage of total caloric intake (10-35%), or based on age. For women, a commonly cited recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight. This value represents the minimum amount necessary to meet basic nutritional requirements.

For women, particularly those over 35, protein intake becomes even more important. As we age, maintaining muscle mass and bone density is crucial for overall health and mobility. Women who are more physically active, aiming to build or maintain muscle, or undergoing changes such as perimenopause or menopause may benefit from higher protein intake. The recommended range of protein intake is typically between 0.8 g/kg and 1.8 g/kg of body weight. For highly active women, or those engaging in strength training, consuming between 1.8 to 2 g/kg may be advisable.

It's essential to note that protein needs are not one-size-fits-all and this is a guide.

Individual requirements can vary significantly (especially if you do a lot of weight training), and it's always best to consult with a specialist to determine the optimal protein intake for your specific needs and health goals. Emphasising high-quality protein sources, such as lean meats, fish, dairy, legumes, and plant-based proteins, can help women meet their protein needs while supporting overall health and well-being.

You can also see our high protein meal plans and over 200 recipes in our Zing Wellbeing program