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
MARLIES FITNESS
Topics
More Posts
Get In Touch
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.
Strong Not Skinny: Why Women Should Train for Confidence
Strong Not Skinny
For decades, women have been told that the ultimate goal is to be smaller. From fad diets to endless cardio, the fitness industry pushed the idea that “skinny” equals success.
But here’s the truth: strong is the new standard. Training for strength, energy, and confidence does far more for your body (and mind) than obsessing over the number on the scales.
As a personal trainer, I help women shift their focus away from weight loss and towards building strength, resilience, and self-belief. And that’s where true body confidence begins.
The Importance of Muscle Mass in Menopause & Beyond
Menopause brings big changes to a woman’s body — from fluctuating hormones to shifts in metabolism and bone health.
Many women notice it becomes harder to maintain their weight, energy levels, and confidence.
One powerful solution? Building and maintaining muscle mass.
10 Mistakes Women Make in the Gym & How to Fix Them
Whether you’re brand new to the gym or you’ve been training for years, it’s easy to fall into habits that slow down your progress. As a female personal trainer, I see the same mistakes over and over — and they’re often the reason women don’t see the results they want.
The good news? With a few simple changes, you can train smarter, feel stronger, and build real confidence in the gym.
