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 (RDA) 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 and avoid a nitrogen imbalance, 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 as possible. Getting protein from a variety of sources throughout the day (plant and sustainably sourced animal) is also a smart move. 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.

Leucine is an essential amino acid that initiates muscle protein synthesis, or the production of new skeletal muscle, when combined with strength training. As Layman's work demonstrates, it takes about 2.5 grams of leucine12 in order to kick-start the muscle-building process for five to six hours. If you don't reach this leucine threshold during each meal, you're leaving some of the key benefits of your protein on the table. Animal proteins tend to have a more favorable leucine composition13 than plant proteins.

As for the role of protein powders and supplements, they can be helpful if you're in a pinch and don't have the time or appetite to eat a complete meal. Just 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.

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 loss14, 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 satiating14, 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 synthesis.

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 effects15 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.

We won't sugarcoat it: nutrition science is downright confusing, and sometimes contradictory. This means that there are a lot of different opinions about protein out there.

Some physicians believe that most women in the developed world already get enough dietary protein and don't need to worry about hitting the 100-gram threshold. They argue that, especially in older adults, a higher intake of animal protein can actually accelerate aging.

This is due to the high amount of the amino acid leucine in animal proteins, which may speed up the aging process due to its effect on mTOR, a signaling system involved in muscle protein synthesis. Indeed, there is some research to show that elevated mTOR levels increase cancer risk16. However, it's important to note that eating a serving of protein causes mTOR to go up and down in a controlled, natural rhythm—it doesn't lead to chronic elevation. So the argument here isn't particularly strong.

Some cardiovascular doctors also argue that eating high-protein diets increases heart disease risk. There's solid evidence to show that red meat consumption17 is associated with a higher incidence cardiovascular disease, yes, but the impact of other proteins is less convincing. A 2020 meta-analysis in the journal Nutrition, Metabolism and Cardiovascular Diseases found that an increase in total protein showed no clear association with risk of all-cause mortality or cardiovascular disease18.

At the end of the day, a high-protein diet can certainly be unhealthy if it's composed of highly processed meats, fast food burgers, and not much else. When introducing more protein into your diet, it shouldn't come at the expense of fruits and vegetables, healthy fats, etc.

And we're not saying that every woman out there needs to get 100 grams of protein a day: there are certainly exceptions. Those who are vegan or vegetarian, for example, may have trouble reaching this number without animal products and choose to set their own protein goals. As mentioned earlier, those with kidney issues will also want to work with their doctor to decide what amount of protein is right for them. Food needs are highly individualized, and ultimately your ideal protein intake will be the one that helps you feel your best.

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.