Women need a certain amount of protein to keep their muscles and bones strong and energy levels stable. Most people meet or exceed the current amount recommended for protein needs. However, research suggests these guidelines may fall short, particularly for elderly adults.
Based on current recommendations, protein intake should make up 10-35% of total daily calories. Women specifically should consume, on average, at least 46 grams of protein per day. Factors that increase protein needs include activity level, pregnancy, excess weight, aging, certain health conditions, or injuries.
Calculating Daily Protein Intake
The recommended daily intake for protein for women is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. For example, using this guideline, someone who’s 200 pounds may need at least 72 grams of protein per day.
Factors that can affect a woman’s daily protein needs include:
- Activity level: Women who’re moderately active may need to have at least 1.2 grams of protein per kilogram of body weight. This would raise their protein needs to slightly over 100 grams per day, which is still considered a safe amount. For more intense activity, a woman may need to have about 1.6 grams of protein.
- Pregnancy: People who are pregnant may need as much as 1.5 grams of protein per kilogram of body weight. This is especially true in the third trimester, as it helps support the growth and development of the baby.
- People experiencing obesity or who are overweight: For women who are trying to lose weight, you can add 0.3 grams of protein per kilogram of body weight to the amount you usually need based on your activity level. The additional protein can help you lose fat and support your long-term weight management goals.
- Advancing age, severe illness or injury, and malnutrition: It’s estimated that people ages 40-80 can lose 30-50% of their muscle mass, which can cause weakness and frail bones. People who are 65 and older should have about one gram of protein per kilogram of body weight. Those with chronic (long-term) health conditions, injuries, severe illnesses, or malnutrition should aim to have 1.2-2.0 grams of daily protein per kilogram of body weight.
Some of the benefits of getting enough daily protein may include:
- Weight management: Protein supports satiety, blood sugar regulation, and fat loss. Distributing protein equally across your meals can help reduce your cravings and improve long-term weight control.
- Greater muscle mass: Consuming enough protein is especially important during peri- and post-menopause because drops in estrogen make your bones weaker. Eating protein throughout your day and doing strength-training exercises can keep your muscles strong. Solid muscles protect your bones.
- Better bone health: Protein helps maintain strong bones. Along with sufficient lean muscle mass, healthy bones support posture, balance, and overall mobility.
- Balanced hormones: Your body needs protein to make and control hormones. Hormones influence how your body produces energy, how well you sleep, and your reproductive health, including pregnancy.
Serious protein deficiency is rare in the United States. However, people with eating disorders like anorexia and elderly adults are at risk for malnutrition.
Muscle loss (sarcopenia) also increases as you age, which can cause weakness and difficulty with balance. This can raise your risk of falling and possibly breaking bones, which often leads to longer hospital stays and other health challenges.
Healthy women can safely consume 2 grams of protein per kilogram of body weight. Athletes may be able to consume up to 3.5 grams. However, this amount is very high. Exceeding 2 grams isn’t generally recommended for most people since it may lead to digestive and kidney conditions.
High-protein diets can cause certain risks if most of the protein comes from fatty animal foods like bacon, sausage, and marbled steak. These foods have more saturated fat, salt, and cholesterol, which can be harmful if you eat too much of them.
Eating a lot of red and processed meat is linked to a higher risk of heart disease, strokes, and certain cancers. On the other hand, plant protein sources are considered good options for heart health.
It can be difficult at times to meet your daily protein needs. You may have an easier time reaching your protein goals if you:
- Spread out protein evenly across meals: Aim to include 25-30 grams of protein per meal. This can help support building and repairing your muscles, and may help to curb your appetite.
- Double or triple your plant proteins: Plant proteins are lower in protein content than animal sources. However, you can still get enough protein in a vegetarian meal by including two to three servings of plant proteins, such as tofu and black beans.
- Incorporate protein-rich snacks: Consider six ounces of low-fat Greek yogurt, which averages about 16 grams of protein per serving, topped with fiber-rich raspberries for a balanced, nourishing snack. If cheese is your jam, enjoy 1.5 ounces of cheese, which has about 10 grams of protein, with whole grain crackers, fresh fruit, or chopped veggies.
- Consider a small protein-containing snack before bed: Protein consumed before sleeping can help support muscle repair, recovery, and lean body mass. Consider foods like a hard-boiled egg, one-fourth cup of edamame, or a few large spoonfuls of Greek yogurt.
Too much red meat can be unhealthy. However, you can still enjoy lean cuts of beef in moderation alongside a plant-rich diet.
Here are some good sources of protein to choose from:
- Lean, skinless poultry
- Fish and seafood
- Tofu
- Beans
- Legumes such as peas, chickpeas, and lentils
- Grains like quinoa and buckwheat
- Greek yogurt
- Low-fat milk and cheese (in moderation)
- Eggs
Dietary guidelines suggest that women consume 46 grams of protein per day. However, factors including how active you are and aging increase your protein needs. Consuming up to 100 grams of protein per day is considered safe.
It’s best to evenly split your protein intake throughout the day, with about 25-30 grams of protein per meal. Including protein-containing snacks can also be beneficial and help you meet your needs.
To prevent digestive and kidney conditions, most people should not consume more than 2 grams of protein per kilogram of body weight daily.
