Protein for Women: How Much Do You Really Need Daily?
But how much protein do women really need? Let’s break it down.
Protein For Women
1. Why Protein Matters for Women
Protein isn’t just for bodybuilders. For women, it plays a crucial role in:
- Building and maintaining muscle mass (essential as we age)
- Supporting metabolism and fat loss
- Repairing tissues after exercise
- Keeping you fuller for longer, reducing cravings
- Balancing hormones and supporting overall health
2. The Recommended Amount of Protein
The standard government guideline (RDA) suggests about 0.8 grams of protein per kilogram of body weight. For the average woman, that’s around 50–60 grams per day.
But here’s the truth: if you exercise, lift weights, or are aiming for fat loss, you likely need more. Most fitness experts recommend:
👉 1.2–2.0 grams of protein per kilogram of body weight for active women.
That means if you weigh 70kg (about 11 stone), you may benefit from 85–140g of protein daily, depending on your activity level and goals.
3. Signs You’re Not Getting Enough Protein
- Constant hunger or sugar cravings
- Struggling to build or maintain muscle
- Feeling tired or weak
- Brittle nails, hair thinning, or poor skin health
- Slow recovery after workouts
4. Easy Protein Sources for Women
Getting enough protein doesn’t mean eating endless chicken breasts. Some great options include:
- Animal-based: chicken, turkey, lean beef, eggs, fish, Greek yogurt, cottage cheese
- Plant-based: lentils, chickpeas, tofu, edamame, tempeh, quinoa, beans
- Convenient options: protein shakes, bars, high-protein yogurts
Pro tip: Aim for 20–30g of protein per meal to keep your energy stable and support your goals. whilst not an ambassador or a sponsor! My favourite Protein Power is MYPROTEIN.
5. Protein Myths for Women
🚫 “Protein makes you bulky.”
Wrong — women don’t produce enough testosterone to “bulk up” easily. Protein helps you build a lean, toned body.
🚫 “I can get all my protein at dinner.”
Better to spread protein throughout the day for optimal muscle repair and energy.
🚫 “Protein shakes are just for men.”
They’re simply a convenient way to hit your protein goals — not a magic powder.
Final Thoughts
Protein is a power nutrient for women. Whether your goal is fat loss, strength, or simply feeling healthier, eating enough protein will make a huge difference. Forget the fad diets — focus on balanced nutrition with the right protein intake and your results will last.
💪 Strong, confident, energised — it starts with giving your body the fuel it needs.
#ProteinForWomen #WomensFitness #HealthyEating #StrongNotSkinny #FitOver40 #MuscleBuildingWomen #PersonalTrainerExeter
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Personal Trainer Exeter
At Marlies Fitness, we believe that fitness is about more than just the hour you spend in the gym — it’s about the choices you make every day that shape a stronger, healthier, and happier you. That’s why we created Insights: a space dedicated to sharing practical advice, expert guidance, and motivation to help you on your journey.
Here you’ll find tips that go beyond workouts and weights. From simple nutrition swaps that make eating well easier, to mindset tools that keep you motivated when life gets busy, our goal is to give you the knowledge you need to succeed — without the confusing jargon or overcomplicated routines.
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Let’s be clear: I hate the phrase “cheat day.” It suggests you’ve done something wrong by enjoying food. This picture is me, smashing the best French Toast in the world whilst in Las Vegas!
In reality, balance is key. No single meal or day ruins your progress — it’s the long-term habits that matter.
Life is busy. Between work, family, and everything else on your to-do list, it’s no surprise that nutrition often takes a back seat. Many women end up grabbing quick snacks, skipping meals, or relying on takeaways then feel frustrated when they don’t see results.
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