How much protein do you need as a woman?

Protein, it's the first thing your gym mate asks about after a workout. How much protein do women need-and can you also ingest too much of a good thing? Spoiler: the answer is not the same for everyone.

We dive into exactly what protein does for your body, how to determine your personal protein needs, and the best sources to fulfil those needs.

Why protein is important

Let's start with the basics: protein is essential for almost every function in your body. It helps repair tissues, build muscle, produce enzymes and hormones, and keep your skin, hair and nails healthy. Moreover, protein helps you feel full and energetic for longer during the day.

In other words, protein is not just for bodybuilders. It is for anyone who wants to feel strong, balanced and radiant from the inside out.

So, how much protein do you need?

The short answer: it depends on your personal situation.

The Recommended Daily Allowance (RDA) states that women need about 0.8 grams of protein per kilogram of body weight, which amounts to about 46 grams per day for the average woman. But let's face it-this is just a baseline and not a one-size- fits-all solution.

Your protein requirement may be higher if you:

Being physically active, especially if you do strength training or endurance sports.
Pregnant or breastfeeding, as your body needs extra protein for the baby's growth and milk production.
Recover from illness, injury or surgery.
Are older than 50, because your body becomes less efficient with protein as you get older.

A more personal guideline is between 1.2-2.0 grams per kilogram of body weight, especially if you fall into one of the above categories. For example, a 68-kg woman who exercises regularly might aim for 82-136 grams of protein per day.

Can you eat too much protein?

Yes, it is possible to overdo it. Excessive protein intake-especially from animal sources-can stress your kidneys and lead to imbalances in other nutrients. Moreover, you risk displacing other important nutrients, such as high-fibre vegetables and healthy fats, from your diet. The key is balance: enough to meet your body's needs without overdoing it.

Best protein sources for women

Protein doesn't just have to come from grilled chicken and whey shakes. Here are some plant and animal options to keep your meals interesting and nutritious:

Vegetable:

Lentils (18g per cooked cup)
Chickpeas (15g per cooked cup)
Quinoa (8g per cooked cup)
Tofu or tempeh (10-20g per serving)
Nuts and seeds (6-8g per ounce)

Animal:

Eggs (6g per egg)
Greek yoghurt (10-15g per serving)
Fish such as salmon or tuna (20-25g per 85g serving)
Poultry such as chicken or turkey (25g per 85g serving)

If you are looking for convenient protein powders, consider:

Mattisson Healthstyle (Vegan Natural variant): Perfect for plant-based eaters looking for a natural protein source.
Purasana: Ideal for high-quality organic, allergy-free proteins.
Change: A versatile option with a soft texture, perfect for shakes or recipes.

These powders are great to add to smoothies, oatmeal or even baking recipes for a quick protein boost.

When should you eat protein?

Timing is important. Spread your protein intake evenly throughout the day to maximise energy and recovery and support digestion. Aim for 15-30 grams per meal and 10-15 grams in the case of snacks.

It is especially important to start your day with enough protein-about 30 grams.

A high-protein breakfast helps stabilise your blood sugar, keeps you satiated longer and sets the tone for a balanced day. Think scrambled eggs with avocado, a smoothie with protein powder or Greek yoghurt with nuts and berries.

Pro-tip: eating protein after a workout helps your muscles recover and build. Make sure you have a protein-rich snack, such as a shake or a handful of almonds.

Signs you are not getting enough protein

Do you doubt whether you are getting enough protein? You can recognise an insufficient intake of protein by noticing certain physical signs, such as:

Fatigue or lack of energy.
Weak or brittle nails, hair or skin.
Loss of muscle mass or difficulty building strength.
Regular cravings or feeling hungry again quickly after a meal.

If this sounds familiar, it may be time to increase your protein intake.

Conclusion: protein is personal

The bottom line: protein is not just a trend-it is a necessity. Exactly how much protein you need depends on your lifestyle, goals and personal situation. Choose high-quality sources, keep your intake balanced, and listen to your body's signals. When in doubt, a little experimentation can go a long way. Try adding 10-20 grams of extra protein a day and see how you feel. Whether it's stronger workouts, better skin or more sustained energy, your body will thank you.