In 30 seconds
- If you do not exercise, the EFSA reference is the same for women and men: 0.83 g per kilo of body weight a day.
- If you exercise, the International Society of Sports Nutrition recommends 1.4-2.2 g per kilo a day for women, in servings every 3-4 hours.
- In the luteal phase of the cycle and from perimenopause onwards, it makes sense to aim for the upper end of that range.
- In pregnancy, EFSA adds 1, 9 and 28 g a day depending on the trimester; when breastfeeding, 19 g for the first six months.
If you exercise, the reference for women is 1.4 to 2.2 g of protein per kilo of body weight a day, spread over servings every 3-4 hours. If you do not exercise, 0.83 g per kilo is enough, the same figure as for men. And there are times of life, such as the menopause, pregnancy or breastfeeding, when it makes sense to increase it.
Protein a day
How much protein per kilo of body weight
How much protein a day
There are two references that are useful to you:
- If you do not exercise: EFSA sets 0.83 g per kilo of body weight a day for adults, with no distinction between women and men 1.
- If you exercise: the International Society of Sports Nutrition (ISSN), in its position stand on female athletes, recommends 1.4-2.2 g per kilo a day at every hormonal stage 3.
| Your weight | If you do not exercise (0.83 g/kg) | If you exercise (1.4-2.2 g/kg) | Per serving around training (0.32-0.38 g/kg) |
|---|---|---|---|
| 55 kg | 46 g | 77-121 g | 18-21 g |
| 60 kg | 50 g | 84-132 g | 19-23 g |
| 65 kg | 54 g | 91-143 g | 21-25 g |
| 70 kg | 58 g | 98-154 g | 22-27 g |
Sources: EFSA, 2012; ISSN (Sims et al., 2023). Rounded figures.
Per kilo, your needs are the same as a man's. What changes is the total in grams, because it depends on your weight. If you want your exact figure split across your meals, use our protein calculator.
Is it safe to reach the upper end? EFSA considers intakes of up to twice its reference to be safe, and many active adults already eat that much in their diet 2. If you have kidney disease, check with your doctor before increasing your protein.
Your menstrual cycle counts too
Female hormones influence how your body uses nutrients. That is why the ISSN fine-tunes its recommendations according to the stage you are at 3:
- Luteal phase, the second half of the cycle: progesterone favours protein breakdown, so it makes sense to aim for the upper end of the range.
- Oral contraceptives: the same protein recommendations as with a natural cycle.
- Perimenopause and postmenopause: also the upper end of the range, because muscle responds less well to protein. Researchers call this anabolic resistance.
You do not need to change your diet every week. If you train hard and are in the second half of your cycle or in the menopause, make sure you are not falling short.
How to spread it
When to have your protein
When to take it
More than the exact timing, what counts is how you spread it. The ISSN recommends that women 3:
- Spread protein over servings every 3-4 hours, evenly throughout the day.
- Have good-quality protein as close as possible to training, before or after: 0.32-0.38 g per kilo. If you weigh 60 kg, that is between 19 and 23 g.
- In the luteal phase, aim for the upper end of that range per serving.
The ISSN's general position stand on protein agrees: servings of 20-40 g every 3-4 hours. The exact timing, before or after training, depends on what suits you 4. We explain it in protein before or after training.
Does it work the same way in women?
Yes. A meta-analysis of 65 trials with 2,907 healthy adults, of whom 1,380 were women, found that protein supplements increased lean mass: about 0.62 kg on average in adults, regardless of when they were taken 5.
The key, as always, is to combine it with strength training. Protein provides the bricks; training decides where they go.
Pregnancy and breastfeeding
How much more protein a day, by stage
Pregnancy and breastfeeding
At these stages you need a little more protein. EFSA adds the following to your usual reference 1:
- Pregnancy: 1 g more a day in the first trimester, 9 g in the second and 28 g in the third.
- Breastfeeding: 19 g more a day for the first six months and 13 g after that.
In practice, an extra Greek yoghurt, egg and glass of milk a day add up to about 30 g. If you are pregnant or breastfeeding, check with your doctor before taking any supplement.
From 65 onwards
As the years go by, muscle needs more protein to be maintained. The PROT-AGE expert group recommends at least 1.0-1.2 g per kilo a day for people over 65, and 1.2 g or more if you exercise 6.
How to get there without complications
Include a source of protein at every meal and take a look at your breakfast, which often falls short. Here are some references 7:
| Food | Portion | Protein |
|---|---|---|
| Egg | 1 egg (about 50 g without the shell) | 6.3 g |
| Semi-skimmed milk | 250 ml | 8.3 g |
| Rolled oats | 40 g | 5.3 g |
| Fat-free plain Greek yoghurt | 150 g | 15.3 g |
| Gourmet Isolate Protein | 1 scoop (25 g) | 21.4 g |
Sources: USDA FoodData Central (milk with 2% fat) and the Nutri Gains label. Approximate values.
A breakfast with a Greek yoghurt, oats and an egg already adds up to about 27 g. If a meal falls short, a shake makes it easy.
Your shake, in figures
Our Gourmet Isolate Protein is chocolate-flavoured whey protein isolate with 0.2 g of sugars per serving. One scoop (25 g) provides about 21 g of protein, just what you need around training if you weigh between 55 and 65 kg.
“Protein contributes to a growth in muscle mass.” “Protein contributes to the maintenance of muscle mass.” “Protein contributes to the maintenance of normal bones.” 8 A varied and balanced diet and a healthy lifestyle are important. It contains milk and soya.
If you are looking for something more for your strength training, we tell you what the studies say in creatine for women.
Frequently asked questions
How much protein does a woman who exercises need?
The International Society of Sports Nutrition recommends 1.4-2.2 g per kilo of body weight a day for women who exercise, spread over servings every 3-4 hours. If you weigh 60 kg, that is between 84 and 132 g a day.
Do women need less protein than men?
Per kilo of body weight, no. The EFSA reference for adults is 0.83 g per kilo a day, the same for women and men. In total grams, it depends on each person's weight.
How much protein do I need during the menopause?
If you exercise, the International Society of Sports Nutrition advises women in perimenopause and postmenopause to aim for the upper end of the 1.4-2.2 g per kilo a day range, because muscle responds less well to protein.
Can I have protein shakes during pregnancy?
In pregnancy you need a little more protein, especially in the third trimester: 28 g more a day, according to EFSA. Before taking any supplement, check with your doctor.
Sources
- EFSA. EFSA sets population reference intakes for protein. Press release, 9 February 2012. View publication
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific opinion on dietary reference values for protein. EFSA Journal. 2012;10(2):2557. View publication
- Sims ST, Kerksick CM, Smith-Ryan AE, et al. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023;20(1):2204066. View publication
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. View publication
- Wirth J, Hillesheim E, Brennan L. The role of protein intake and its timing on body composition and muscle function in healthy adults: a systematic review and meta-analysis of randomized controlled trials. J Nutr. 2020;150(6):1443-1460. View publication
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. View publication
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (SR Legacy). 2018. View publication
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
