Protein, explained
Protein for women: how much you need, and how to get it
The UK reference intake for protein is 0.75 g per kg of body weight a day, about 45 g for a 60 kg woman, and it is set as a minimum. If you strength train, are losing weight or are over 50, research supports more: roughly 1.0 to 1.6 g per kg a day, which for a 60 kg woman is 60 to 96 g, spread across three or four meals.
Key facts
A meta-analysis of 49 trials found that, alongside resistance training, protein intakes above about 1.6 g per kg of body weight a day gave no further gains in fat-free mass. An expert group recommends at least 1.0 to 1.2 g per kg a day for adults over 65. A review of protein and weight loss found that higher-protein diets of 1.2 to 1.6 g per kg a day, with about 25 to 30 g per meal, improved appetite, weight management or cardiometabolic risk factors.
How much protein does a woman need?
It depends on what you want protein to do for you. There are really three levels:
- The minimum: 0.75 g per kg a day. This is the UK reference nutrient intake for adults: a baseline, not a target for active women. The British Nutrition Foundation puts it at about 45 g a day for women, based on a 60 kg body weight used when the figure was set in 1991.
- For health as you age, or while losing weight: about 1.0 to 1.2 g per kg. An international expert group recommends at least 1.0 to 1.2 g per kg for people over 65, and 1.2 g per kg or more for those who exercise. A review of higher-protein approaches to weight loss pointed to 1.2 to 1.6 g per kg.
- For building muscle with strength training: up to about 1.6 g per kg. A meta-analysis of 49 trials found that once total protein reached about 1.6 g per kg a day, more protein added no further gain in lean mass for people doing resistance training. That is an average, so some women may do better a little higher.
For most women who are active and want to keep or build muscle, aiming for 1.2 to 1.6 g per kg is a sensible, evidence-based range. Food is the best place to get it. Protein powder is a convenience, not a requirement.
Protein per day by body weight
| Body weight | UK minimum (0.75 g/kg) | 1.0 g/kg | 1.2 g/kg | 1.6 g/kg |
|---|---|---|---|---|
| 50 kg (7 st 12 lb) | 38 g | 50 g | 60 g | 80 g |
| 60 kg (9 st 6 lb) | 45 g | 60 g | 72 g | 96 g |
| 70 kg (11 st 0 lb) | 53 g | 70 g | 84 g | 112 g |
| 80 kg (12 st 8 lb) | 60 g | 80 g | 96 g | 128 g |
| 90 kg (14 st 2 lb) | 68 g | 90 g | 108 g | 144 g |
| 100 kg (15 st 10 lb) | 75 g | 100 g | 120 g | 160 g |
Body weight in kg multiplied by the grams per kg at the top of each column, rounded to the nearest gram. If you are carrying a lot of extra weight, the higher columns can overshoot, which is why some calculators only count weight up to a healthy weight for your height.
Want a single number for you? ParrotPal's protein calculator works it out from your height and weight, and caps the weight it counts at a healthy weight for your height (ParrotPal is a separate calorie-tracking app from Turtle's co-founder).
Protein for weight loss (female)
Protein does not melt fat. What it does is make a calorie deficit easier to live with and help you lose fat rather than muscle. A review of the research found that, in shorter, tightly controlled studies, higher-protein weight-loss diets led to more weight loss and fat loss and better preservation of lean mass than lower-protein ones, and protein-rich meals made people feel a little fuller. In longer studies the results were mixed, mostly because people found it hard to stick to the plan.
Muscle matters here. When you lose weight, up to 40% of what you lose can be lean mass, muscle included, so protein and strength training together are how you make sure most of what goes is fat. Our strength training guide for women covers the training side.
Protein for women over 40 and over 50
Your protein needs go up with age, not down. Older muscle responds less strongly to the protein you eat, which is why the expert group above sets its recommendation for over-65s higher than the UK minimum. The UK Chief Medical Officers note that muscle mass and bone density naturally start to decline from around 50, and recommend strength activities on at least two days a week to slow it.
In a study of more than 2,000 adults aged 70 to 79, those who ate the most protein lost about 40% less lean mass over three years than those who ate the least. That study shows a link, not proof that protein caused it, but together with the trial evidence it is a good reason to make protein a priority from midlife. For training, see strength training for women over 50.
How to get more protein in a day
Most women find it easier to spread protein across the day than to eat a huge amount at dinner. Reviews suggest about 25 to 30 g per meal, or 20 to 40 g a sitting, every three to four hours.
- Start with breakfast. It is the meal most likely to be low. Eggs, Greek yoghurt, skyr, cottage cheese or a protein-rich porridge made with milk all help.
- Build each meal around a protein. A palm-sized portion of chicken, fish, tofu, tempeh, lean meat, or a generous serving of beans or lentils.
- Plan one protein snack. Yoghurt, a boiled egg, edamame, hummus with veg, a glass of milk or a handful of nuts.
- Plant-based? Combine beans, lentils, tofu, soya milk, nuts and seeds across the day.
- Use a food diary for a week. It shows you quickly which meals are low in protein. Here is how to log food in Turtle.
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Is too much protein bad for you?
For healthy adults eating ordinary food, the ranges on this page are generally considered safe. When the UK reference was set in 1991, there was too little data to set an upper limit, so the Department of Health advised adults to avoid more than twice the reference, about 1.5 g per kg. The British Nutrition Foundation notes that European experts later found intakes of up to twice their own reference, roughly 1.7 g per kg, are regularly eaten by active, healthy adults and considered safe. The expert group on older adults made one clear exception: people with severe kidney disease who are not on dialysis may need to limit protein. If you have kidney disease or another long-term condition, talk to your GP or a dietitian before raising your protein.
Good to know: Pregnant, breastfeeding or managing a health condition? Your needs may be different, so check with your GP or midwife.
What the research says
Each study below was checked against its PubMed record, or read at source for NHS, NICE and government pages, on 7 October 2026.
A meta-analysis of 49 trials (1,863 people) found protein supplementation increased strength and muscle gains from resistance training, and total protein intakes above about 1.6 g per kg a day gave no further gains in fat-free mass.
Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine. 52(6):376-384 doi.org/10.1136/bjsports-2017-097608
The PROT-AGE expert group recommends adults over 65 eat at least 1.0 to 1.2 g of protein per kg a day, 1.2 g per kg or more if they exercise, and says people with severe kidney disease not on dialysis may need to limit protein.
Bauer J, Biolo G, Cederholm T, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. 14(8):542-59 doi.org/10.1016/j.jamda.2013.05.021
A review found higher-protein weight-loss diets gave more weight loss, more fat loss and better lean-mass preservation in shorter, controlled studies, with a modest effect on fullness, and suggested 1.2 to 1.6 g per kg a day with about 25 to 30 g per meal.
Leidy HJ, Clifton PM, Astrup A, et al. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition. 101(6):1320S-1329S doi.org/10.3945/ajcn.114.084038
The International Society of Sports Nutrition says 1.4 to 2.0 g of protein per kg a day is sufficient for most exercising people to build and maintain muscle, with 20 to 40 g per serving spread every 3 to 4 hours.
Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 14:20 doi.org/10.1186/s12970-017-0177-8
In 2,066 adults aged 70 to 79, those in the highest fifth of protein intake lost about 40% less lean mass over three years than those in the lowest fifth.
Houston DK, Nicklas BJ, Ding J, et al. (2008). Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study. The American journal of clinical nutrition. 87(1):150-5 doi.org/10.1093/ajcn/87.1.150
The UK Chief Medical Officers recommend muscle-strengthening activities on at least two days a week, and note that muscle mass and bone density naturally decline from around 50.
UK Chief Medical Officers (2019). UK Chief Medical Officers' Physical Activity Guidelines (page updated July 2026). Department of Health and Social Care. www.gov.uk/government/publications/physical-activity-guidelines-uk-chief-medical-officers-report
Questions women ask
How much protein does a woman need a day?
The UK minimum is 0.75 g per kg of body weight, about 45 g for a 60 kg woman. If you strength train, are losing weight or are over 50, 1.2 to 1.6 g per kg is a sensible target, which is about 72 to 96 g at 60 kg.
How much protein should a woman eat to lose weight?
Research on higher-protein weight-loss diets points to about 1.2 to 1.6 g per kg a day, with 25 to 30 g at each meal. Protein helps you keep muscle and feel fuller; it does not burn fat on its own.
How much protein do women over 50 need?
More than younger women. An expert group recommends at least 1.0 to 1.2 g per kg a day for people over 65, and more if they exercise. It is reasonable to start aiming for this from midlife.
Do women need less protein than men?
Protein needs are based on body weight, so a smaller person needs fewer grams in total, but the amount per kg is the same.
Can you eat too much protein?
For healthy adults eating ordinary food, the amounts on this page are generally considered safe. If you have kidney disease, talk to your GP or a dietitian before raising your protein.
Do I need protein powder?
No. It can be convenient, but eggs, dairy, fish, meat, tofu, beans and lentils can get you to your target.
This guide is general information, not medical advice. It isn't tailored to you and doesn't replace advice from your GP or another qualified professional. If something's worrying you, speak to your GP. LeanShield™ is a trademark of ParrotPal Ltd: it rates the habits linked to protecting muscle, is not a medical device and doesn't measure muscle.