08/07/2025
How much protein do women really need—and why is it so important?
Protein is made up of amino acids, which serve as the building blocks for nearly every structure and function in the body. Your body uses protein to build and repair tissues, create enzymes and neurotransmitters, regulate hormones, support immune function, and maintain muscle mass. It’s essential for energy, metabolism, and cellular repair—and becomes even more important during periods of growth, stress, healing, or aging.
Many women are not getting enough protein, especially as they age. Insufficient intake can lead to fatigue, poor muscle tone, hormone imbalances, hair thinning, slowed metabolism, and difficulty maintaining a healthy weight.
Here’s a general guide to daily protein needs by life stage:
-Teen girls (ages 14–18):
This age group is in a major period of growth and hormonal development. Protein needs are roughly 0.8–1.0 grams per kilogram of body weight per day. Adequate protein supports growth, bone density, and healthy hormone production.
-Women in their 20s–30s:
During this stage, many women are working on building strength, maintaining a healthy metabolism, and supporting reproductive health. Protein needs are typically 1.0–1.2 grams per kilogram of body weight daily, and more if physically active or trying to conceive. Protein helps maintain lean muscle, supports hormone production, and helps regulate blood sugar and appetite.
-Pregnancy and postpartum:
During pregnancy, protein needs increase significantly to support fetal development, uterine growth, and changes in maternal tissues. The recommendation is around 75–100 grams per day. Postpartum, protein supports recovery, tissue healing, and milk production during breastfeeding.
-Women over 40:
As women enter perimenopause and beyond, muscle mass naturally declines, which can affect strength, metabolism, and blood sugar regulation. To prevent muscle loss and support healthy aging, women over 40 are often advised to consume 1.2–1.5 grams of protein per kilogram of body weight. Spreading this intake evenly throughout the day—aiming for 25–30 grams per meal—can support muscle preservation and hormone balance.
Examples of high-quality protein sources include eggs, poultry, fish, lean meats, legumes, tofu, tempeh, Greek yogurt, cottage cheese, and collagen-rich bone broth. Including a variety of these sources helps ensure you're getting a complete range of amino acids.
Optimizing protein intake is one of the simplest but most impactful ways women can support their hormones, metabolism, mental clarity, and long-term vitality.
