Protein Intake for Women
Protein needs for women follow the same weight-based ranges as men, with a few life stages that call for extra intake. Pregnancy and breastfeeding both raise protein needs to…
Calculate Your Protein IntakeProtein needs for women follow the same weight-based ranges as men, with a few life stages that call for extra intake. Pregnancy and breastfeeding both raise protein needs to support the baby's growth, while adequate protein after menopause helps offset the natural decline in muscle and bone density.
| Life stage | Recommended intake |
|---|---|
| General adult woman | 1.2 – 1.6 g/kg |
| Pregnancy | + ~25 g/day above baseline |
| Breastfeeding | + ~25 g/day above baseline |
| Post-menopause | 1.4 – 1.8 g/kg (supports bone & muscle) |
General guidance only — pregnant or breastfeeding women should confirm intake with their doctor or midwife.
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
Enter Your Details
Get your personalized protein range in seconds
Frequently Asked Questions
Most adults need between 0.8g and 2.2g of protein per kilogram of body weight per day, depending on activity level and goals. Sedentary adults need less, while those building muscle or in a calorie deficit need more to preserve lean mass.