Protein Needs For Women: How Much Is Enough — And What's Too Much?

Staying on top of protein needs is essential, no matter your sex. However, women could have more difficulty doing so, especially during certain life stages. We reached out to experts doing cutting-edge protein requirement research to learn about the subtle nuances between the sexes and how much protein women really need for optimal health.

The amino acids in protein are essential building blocks for many parts of the female body—from our muscle tissues down to our cells. Protein is consistently being turned over in the body, and it's up to us to replenish it through foods or supplements.

"There's this continual demand for protein, and if that demand isn't met, the body has to go seek it," Chad Kerksick, Ph.D., director of the Exercise and Performance Nutrition Laboratory at Lindenwood University, tells mindbodygreen.

Skeletal muscle is the main reservoir of protein, Kerksick explains, so when we're not getting enough protein, we start to lose muscle tissue. This is something we want to avoid since having low muscle mass is associated with an increased risk of cognitive decline1, insulin resistance2, high inflammatory markers3, and more.

As for what constitutes "enough" protein, it depends on your body size and composition. The Recommended Dietary Allowance of protein is 0.8 gram per kilogram of body weight4 per day. This is the minimum amount of protein a sedentary person needs to meet their nutritional requirements, so it's conservative.

The experts interviewed for this article agree that the average moderately active adult will need to consume significantly more protein—somewhere in the range of 1.2 to 2.0 grams per kilogram of body weight, or 0.54 to .90 gram per pound. (More on what this actually looks like in food terms below.)

It's a pretty wide range, and where you fall on it hinges on a number of factors—including, early research finds, your sex. There are a few periods of a woman's life when they'll need to adjust their protein intake to keep up with their body's needs, including:

To fall within the 1.2 to 2.0 grams per kilogram range, a 160-pound woman will want to eat between 87 and 144 grams of protein per day.

If you'd rather not count down to every last gram, leading protein and amino acid requirements researcher Don Layman, Ph.D., previously told mindbodygreen that getting around 100 grams a day is a solid goal for most women. "We find from a metabolic standpoint, working predominantly with women, that if they get below 100 grams per day, they lose most of the benefits of protein: fatty acid metabolism, insulin sensitivity, weight loss, satiety," Layman said on the mindbodygreen podcast.

Breaking up your protein intake throughout the day will give your body a steady supply of those amino-acid building blocks. Consuming around 25 to 30 grams of protein during breakfast, lunch, and dinner, and eating a protein-rich snack or two, will fulfill your daily requirements. "We should strive to get some type of protein feeding every three to four hours or so," says Kerksick. 

Keep in mind that you might want to eat slightly more protein during periods of heavy activity, during your luteal phase, or once you reach perimenopause.

As for what to eat to meet this target, aim to get as much protein from whole foods (like those listed below) as possible. Getting protein from a variety of sources throughout the day is also smart—especially if you're vegetarian or vegan. This is because plant proteins, though packed with fiber and phytonutrients, usually don't have adequate amounts of all the amino acids your body needs (particularly leucine). Animal proteins do, and they can be utilized in the body more efficiently.

Protein powders and supplements can be helpful if you're in a pinch and don't have the time or appetite to eat a complete meal. Be sure to look for one that has at least 20 to 25 grams of protein per serving and isn't packed with sugars or unnecessary additives.

Here are a few foods that can help you meet your protein needs. (Find a more complete list of protein-rich foods here.) If you're new to building a protein-rich plate, keeping a food journal to start may be helpful and make the process more intuitive.

There is research to show that eating a higher protein diet—at or beyond the 2.0 gram/ kilogram range—can assist with weight loss21, if that's a goal of yours.

"In general, as long as you are cutting your calories, you will lose weight. That's the whole idea of energy balance," says Tang. In caloric deficit, eating a higher proportion of protein can help you lose more fat and less muscle, due to the way protein helps preserve lean mass (when paired with weight training). Protein also tends to be very satiating21, so it can help you become full on fewer calories. See here for a complete guide to using protein to lose fat.

Be sure to pair your higher-protein diet with resistance training, and get plenty of sleep—as sleep deprivation has been shown to reduce muscle protein synthesis22.

When you eat too much protein (far above that 2.0 gram per kilogram threshold for long periods of time), the excess amino acids are not used as efficiently, and it could cause side effects23 like abdominal discomfort, dehydration, and nausea.

Getting most of your protein from highly processed sources isn't so healthy either. Consume minimally processed and nutrient-rich plant and animal protein sources (ideally ones that are organic/regeneratively grown) to protect your cardiovascular and metabolic health.

"For chronic kidney disease patients unable to regulate protein metabolism and fluid balance in the body, too much protein can be harmful," functional medicine physician Gabrielle Lyon, D.O., previously told mindbodygreen. Those with kidney health issues will want to talk to their doctor about their specific protein requirements.

The amount of protein women need to consume depends on their age, activity level, and body composition, but it usually falls around 100 grams a day. Emerging research suggests eating a higher-protein diet may also help women lose weight and get through the menstrual cycle and perimenopause with more ease. No matter who you are it's important to split your protein intake throughout the day—starting with a protein-rich breakfast.