If you’ve been following outdated guidelines or aiming for the “bare minimum,” it’s time to rethink your plate. On a recent episode of the LiveWellBeWell podcast, exercise physiologist and women’s health expert Dr. Stacy Sims made one thing clear: most women are drastically under-eating protein—and it’s holding their bodies back.
So, how much protein do women really need? Spoiler: It’s more than you think.
Featured Snippet: Protein Needs for Women at a Glance
- Most adult women need 1.6 to 2.2 grams of protein per kilogram of body weight per day, especially if active.
- That’s nearly twice the current RDA (0.8g/kg), which is based on outdated male-focused studies.
- Protein supports muscle mass, metabolism, hormone regulation, immune strength, and more.
- Women over 35, pregnant women, athletes, and anyone recovering from illness or injury need even more.
Why the Old Guidelines Fall Short
The Recommended Dietary Allowance (RDA) for protein—0.8 grams per kilogram of body weight—was never designed to optimize women’s health. In fact, it wasn’t designed for women at all. It was based largely on data from young men in nitrogen balance studies from the mid-20th century.
According to Dr. Sims, these outdated metrics don’t account for hormonal fluctuations, menstrual cycle phases, pregnancy, or perimenopausal and postmenopausal changes—all of which influence protein metabolism and requirements.
“The RDA is the minimum to avoid deficiency,” Sims says, “not the amount that supports performance, recovery, or thriving as a woman.”
The Real Numbers: How Much Is Enough?
Here’s a more realistic breakdown based on updated research and Dr. Sims’ recommendations:
| . Activity Level | Recommended Protein (per kg body weight) |
|---|---|
| Sedentary | 1.2 – 1.5 g |
| Moderately active | 1.6 – 2.0 g |
| Athletic or training | 2.0 – 2.4 g |
| Postmenopausal Women | 1.6 – 2.2 g |
Example: A moderately active woman who weighs 140 pounds (64 kg) would need 102–128g of protein daily. Not the 50g suggested on a typical nutrition label.
Why Protein Is So Critical for Women
Let’s break it down:
- Muscle Maintenance: Women naturally lose muscle mass with age, especially after 35. Protein helps preserve and build lean tissue, critical for strength, balance, and metabolism.
- Metabolism: High-protein diets increase the thermic effect of food, meaning your body burns more calories digesting it.
- Hormones & Recovery: Amino acids (from protein) are the building blocks of neurotransmitters and hormones. Adequate protein supports better mood, cycle regulation, and recovery from stress.
- Immune Function: Your body needs protein to produce antibodies and fight infections—especially important during times of stress or illness.
- Satisfaction: Protein helps curb sugar cravings and improves satiety, making it easier to stick with healthy eating habits.
Quick Tip: Timing Matters
To truly benefit from higher protein intake, spread it out across your meals. Aim for 25–35 grams per meal, especially at breakfast a meal where many women skimp.
This helps stimulate muscle protein synthesis consistently throughout the day.
How to Hit Your Daily Protein Goals
Here are some easy, whole-food ideas to boost your intake without relying on supplements:
- Greek yogurt (18g) + chia seeds + berries
- Three eggs (18g) + sautéed spinach + sweet potato
- Grilled chicken (30g) or tofu stir-fry
- Lentils (18g per cup) + quinoa + roasted veggies
- Cottage cheese (25g per cup) + cucumber slices + olive oil
And yes, whey or plant-based protein powders can be helpful tools—just don’t rely on them entirely.
What Stacy Sims Wants Women to Know
“Protein isn’t just for bodybuilders,” says Sims. “It’s the foundation of our health, especially as we age. Women need more than we’ve been told—not just to survive, but to thrive.”
Whether you’re in your 20s or 60s, active or just getting started, rethinking your protein intake can be a small change with a huge impact.
Suggested Reads:
More from Healthy Living Magazine:
- Chia Seeds: Tiny Powerhouses Unlocking Big Health Benefits
- What Happens to Your Body When You Skip Breakfast
- The Best Time of Day to Eat Citrus for Energy and Digestion
- The Real Benefits of Walking 30 Minutes a Day
- Is Intermittent Fasting Healthy for Women? Timing, Hormones & Tips
More on Protein & Women’s Health:
- Protein: Moving Closer to Center Stage – Harvard T.H. Chan School of Public Health
- Protein and Exercise – Position Stand by the International Society of Sports Nutrition
- Protein Fact Sheet – NIH Office of Dietary Supplements
Ava Sinclair
Ava Sinclairis a wellness expert and writer with a passion for integrative health, sustainable living, and everyday rituals that support long-term well-being. She brings a thoughtful, science-informed perspective to topics that connect body, mind, and lifestyle.
