Many women underestimate the importance of protein in their daily diet. According to Atlantic Health registered dietitian Donna Kritzer, RD, protein is an essential building block. And if your daily protein intake doesn’t exceed the U.S. basic minimum protein recommendations, you’re not eating enough of it.
“Protein isn’t just for female athletes or bodybuilders—it’s essential for all women to maintain muscle mass, hormone balance, metabolism and promote healthy skin and hair at every stage of life,” says Donna.
Research shows that most American women consume enough protein to avoid deficiency, but many fall short of the amounts needed for optimal health. So, how much protein do women really need?
Making sense of the numbers
The official recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight each day. But Donna says this guideline is just enough to prevent deficiency—and not enough for optimal health.
“Don’t get bogged down in the numbers,” she says. “Most women should aim for 20 to 30 grams of protein at each meal, which is about three to four ounces. That’s a piece of fish, lean meat, or a serving of legumes that is no bigger than the palm of your hand.”
For example, if you weigh 150 pounds, aim for 80 to 95 grams of protein each day. If you’re more sedentary, stay on the lower end, near 80 grams. If you’re active or older, get closer to 95 grams daily.
Protein consumption is also especially important during pregnancy and breastfeeding for a baby’s growth and development, and during perimenopause and postmenopause when a woman’s body starts losing muscle mass and bone strength.
Three key protein sources (and the scoop on protein powders)
- Lean animal proteins: chicken, turkey, lean beef, fish, eggs
- Dairy: low-fat milk, Greek yogurt, cottage cheese
- Plant-based proteins: beans, lentils, tofu, quinoa, nuts, seeds
“Protein powders are great if you skip a meal or need something quick after a workout,” Donna says. “But whole-food protein sources are better than relying on protein powders every day.”
She explains that there are two types of protein powders: whey-based powders made from dairy and plant-based powders made from peas or soy. Choose one that tastes good and helps you reach your protein goals. Here’s what to look for:
- At least 20 grams of protein per serving
- Fewer than 200 calories
- Low sugar content
- The fewest artificial additives possible
A balanced day starts with a balanced plate
“What matters is consistency and balance of all three macronutrients—protein, healthy fats, and complex carbs,” says Donna. She also notes that eating protein throughout the day helps regulate metabolism, blood sugar and keeps you full and satisfied longer.”
“There's no benefit to overloading on protein and it's not necessary to count every gram you eat. Just include protein in every meal and you’ll find that staying consistent and keeping your intake balanced helps your overall health.”
Related articles
