Women Protein Intake: How Much Women Should Take Per Day?


Women protein intake lifelong changes, especially when trained, pregnant or lactating; The average woman needs 0.8 grams of protein per kilogram of body weight per day. The average sitting woman has an RTI of 46 grams per day (recommended daily intake).

Protein is an essential macro-nutrient for overall health, and it’s even more important for athletes and people who want to hit the gym. While many foods are sources of protein, supplements are another way to meet your protein goals.

What Is Protein?

Protein is one of three macronutrients – the other two being carbohydrates and fats. Macronutrients are essential to human health and provide our foods with energy in the form of calories.

Proteins are made up of 20 small building blocks called amino acids. Different types of protein contain various combinations of amino acids and play different roles in the body.


Is Women Protein Intake Required?

All the cells in our body contain proteins that are essential not only for growth and development but also for the daily activities of our body. For example, our body depends on protein for many functions such as adequate blood flow and oxygen to the body, produces digestible enzymes, helps us digest our food, and regulates our hormone levels.

When we exercise and push our muscles within limits, we cause tiny microdermabrasion in the muscle tissue. To repair and grow, our muscles need protein from our diet. Similarly, women protein intake is an essential requirement for recovery after injury or surgery.

How does protein benefit women?

Women’s bodies are naturally thinner and thicker than men’s; Increasing women protein intake can help maintain lean mass whether you’re cutting calories or working harder at the gym.

Protein is a vital nutrient to keep our bodies healthy for pregnancy and lactation and helps protect our bones by keeping our muscles strong as we age.

How Much Protein Do Women Consume?

  • Women’s Protein Intake For Weight Loss
  • Women’s Protein Intake For Muscle Gain
  • Women Protein Intake For Maintenance

Women Protein Intake For Weight Loss:

Although 0.8 g per kg of body weight is sufficient protein for a sedentary woman, research shows that consuming more protein at 1.2 to 1.6 g/kg of body weight can help with weight loss.
Foods high in protein slow down the digestion process, allowing our brain to realize what we are thinking more fully, and digestion requires more calories.

Satisfactorily, a high-protein diet will also reduce your chances of eating too late.

Remember that a negative calorie balance is an essential factor in weight loss; Adding more calories to protein will protect your lean mass and target fat loss.

Women Protein Intake For Muscle Gain

Increase muscle mass by consuming 1.2 to 2.2 grams of protein per kilogram of body weight per day, as recommended for weight loss. This amount is enough to restore muscle mass. As a result, build more, but you usually need to make sure you are consuming enough calories to save. In general, working hard and not getting enough protein does not lead to muscle growth.

Women Protein Intake For Maintenance

If women try to maintain their weight and muscle mass, they should aim for 0.8g to 1.0g of protein per kg of body weight (RTI) per day. However, if you are a regular gym or athlete, aim for higher ground. A slightly higher intake than RTI provides more protein for muscle repair, recovery and maintenance.

Protein Source You Should Add To Your Diet:

Poultry, pork, fish, beef, eggs and dairy products are excellent sources of animal protein. The best sources of plant-based protein are beans, nuts, seeds and plants. The chart below integrates the best sources of protein per 100 grams.

Protein Food Protein Per 100g
Salmon 20g
Tuna 28g
Whole eggs 13g
Egg whites 11g
Peanuts 26g
Almonds 21g
Chia seeds 17g
Soy beans 12g
Tofu 8g
Greek yogurt 10g
Skim milk 4g
Cottage Chesse11g


While the average sitting woman needs 50 grams of protein per day, this will vary depending on your age, lifestyle, size, body type and fitness goals. Foods high in protein can help you lose weight and maintain muscle growth and overall health. You can also add protein supplements to fulfil your protein requirement

Meat eaters and vegetarians have delicious protein sources, so find the high protein foods you enjoy and get protein quickly.

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