How Much Protein Do Women Really Need?

Are you getting enough protein? Discover how much you really need, why it matters for muscle and metabolism, and easy ways to hit your daily goal—especially during menopause.

Author

Keri Walter
March 11, 2025 • Estimated Reading Time: 2 minutes

Let’s talk protein—one of the most overlooked nutrients in women’s health. If you’re lifting weights, training hard, or just trying to maintain muscle as you age, you’re probably not eating enough.

Why Protein Matters for Women

  • Supports lean muscle growth (not bulk—just toned, strong muscles!).

  • Prevents muscle loss as we age (sarcopenia is real, ladies).

  • Boosts metabolism—protein burns more calories during digestion than carbs or fats.

  • Regulates hunger & cravings, keeping energy stable throughout the day. (I no longer think about food 24/7)

How Much Protein Do You Actually Need?

  • General Health: 0.8g per kg of body weight (too low for active women!)

  • Active Women: 1.2-2.2g per kg (or ~0.6-1g per pound of body weight)

  • Strength Training & Muscle Growth: 1.6-2.4g per kg (~0.7-1.1g per pound)

For example, if you weigh 150 lbs, you should aim for 90-150g of protein daily based on your activity level.

Easy Ways to Hit Your Protein Goal

  • Breakfast: Greek yogurt + chia seeds (25g)

  • Lunch: Chicken salad with quinoa (40g)

  • Snack: Protein shake or cottage cheese (20g)

  • Dinner: Salmon + roasted veggies (35g)

Protein & Menopause: Why It’s Even More Important

As estrogen levels decline, muscle loss speeds up, making protein intake critical for maintaining strength and metabolism. Here’s how to adjust:

  • Increase protein intake to the higher range (1.6-2.4g/kg or 0.73-1.09g/lb)

  • Space protein evenly throughout meals for better absorption 

  • Combine strength training + protein to preserve muscle mass

Next Up: The Truth About Cardio & Fat Loss

Does cardio really help burn fat, or is strength training more effective? Next week, we break down the science behind cardio, metabolism, and fat loss—so you can train smarter, not harder.

Hit reply if you have any questions or want me to cover a topic you’re curious about!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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