How Much Protein Do Women Need Per Day? A Practical Guide

By Dr Nillie Teymouri and Tina Hirst

For healthy adult women, the UK reference is about 0.75 g of protein per kilogram of body weight per day. EFSA uses 0.83 g/kg/day. For a woman weighing 60 kg, these give approximately 45 g and 50 g a day.

These are population reference values. Your appropriate intake can differ with age, training, pregnancy, breastfeeding and health. ^{1 2 3}

The UK government’s published table lists 45 g a day for women aged 19–64 and 46.5 g for women aged 65 and over. ¹

Commercial disclosure: Amaris Mint sells BioBoost Balance+ Protein™, discussed below.

How to calculate a starting reference

Multiply body weight in kilograms by the relevant reference factor. For example, using EFSA’s figure: 70 × 0.83 = 58.1 g of protein a day. The table shows the arithmetic, rounded to the nearest whole gram. ^{2 3}

The UK column applies the weight-based factor rather than reproducing the government’s age-specific table. These are general adult references; specialist guidance is explained below. ^{1 2 3}

The UK and EFSA use different reference frameworks, which explains the difference between the figures. Neither calculation is a personalised assessment or a ceiling on intake. ^{1 2 3}

Why protein matters outside the gym

Food protein supplies amino acids that the body uses to make its own proteins. These processes continue whether or not you exercise. Everyday meals therefore count, just as a shake does. ^{2 4}

Protein is one part of the diet. The NHS Eatwell Guide also includes starchy foods, fruit, vegetables, dairy or suitable alternatives, and small amounts of unsaturated oils. A high protein number does not tell you whether the whole diet is balanced. ⁶

For more on protein quality, read What Is a Complete Daily Protein?

When might women need a different amount?

Structured exercise and athletic training

Sports recommendations address a different question from general population guidance. The International Society of Sports Nutrition position stand discusses approximately 1.4–2.0 g/kg/day for healthy exercising people aiming to support training adaptations. This is specialist sports guidance, not a target every woman should adopt because she walks regularly or attends an occasional class. ⁴

Training volume, overall energy intake and goals influence practical needs. A registered sports dietitian can help translate these into a food plan. ⁴

Older age, perimenopause and menopause

ESPEN’s geriatric guideline recommends at least 1.0 g/kg/day for older people, adjusted for nutritional status, activity, illness and tolerance. Its commentary notes that expert groups have proposed 1.0–1.2 g/kg/day for healthy older adults. ⁵

This is specialist guidance based on the available evidence and professional consensus. It does not create an automatic new target at age 50 or at menopause. The UK table and EFSA opinion do not set a separate menopause-specific protein allowance. ^{1 2 5}

For a closer look at this life stage, read our guide to protein during perimenopause and after menopause.

Pregnancy, breastfeeding and medical needs

EFSA adds protein allowances during pregnancy and breastfeeding, so the general adult table above should not be used on its own in those circumstances. Seek advice from your midwife or registered dietitian. With kidney disease or another condition requiring dietary management, follow your clinical team’s advice before materially changing protein intake. ^{2 5 6}

What does protein look like in everyday food?

Start with foods you already enjoy. These example portions use published food-composition values to show their approximate protein contribution. ³

Calculated from the British Nutrition Foundation’s cited food tables. Formula: portion in grams × protein per 100 g ÷ 100. For example, 150 g boiled red lentils × 7.6 ÷ 100 = 11.4 g protein. Cooked foods use cooked edible weights. Values vary with product and preparation; check the label when available. These are example portions, not a complete meal plan. ³

There is no need to choose only animal or only plant protein unless that fits your dietary preferences. Beans, lentils, tofu, eggs, dairy, fish and poultry can all have a place. Build meals around the wider dietary pattern, including vegetables and higher-fibre starchy foods. ^{3 6}

Make daily protein practical

A useful first step is to look at a few ordinary days of eating. Include breakfast, lunch, dinner and snacks. This is a simple review of your routine, not a requirement to track indefinitely.

• Breakfast: try eggs with wholegrain toast, yoghurt with oats and fruit, or a tofu scramble.
• Lunch: include lentils, beans, tofu, fish or poultry alongside the rest of the meal.
• Dinner: include a protein-containing food, vegetables and a suitable source of carbohydrate.

These serving ideas follow the Eatwell approach. Including a protein source at several eating occasions can make a daily amount easier to achieve; every meal does not need an identical gram target. ^{4 6}

To put this into practice tomorrow, choose from our seven protein-rich breakfast ideas, with ingredient quantities and preparation times.

Where a daily nutrition protein can fit

If your usual food intake already supplies enough protein, you may not need a powder. Convenience is the useful question: would a measured serving make a genuine dietary gap easier to manage? ³

BioBoost Balance+ Protein™ is Amaris Mint’s daily nutrition protein, designed to make daily protein and nutrition simpler. Mix it into a breakfast shake or smoothie, following the pack instructions, and enjoy alongside food. ⁷

Explore BioBoost Balance+ Protein™: Vanilla

Its blend brings together whey protein with 30+ carefully selected ingredients, including collagen, vitamins and minerals. ⁷

Clinician-formulated. Made in Sweden. Manufactured in an FSSC 22000-certified facility. Read our Quality & Standards page for the scope of those manufacturing statements. ⁸ Facility certification and general protein research do not establish the clinical effectiveness of BioBoost.

Check the protein amount declared on the specific product label, rather than treating scoop weight as protein weight. Review the full ingredient list and warnings before use. Contains milk. Not suitable for people with a milk allergy. BioBoost also contains bovine collagen and is not suitable for a vegan diet. It is not recommended during pregnancy or breastfeeding. ⁷

Before choosing a powder, use our practical protein powder buying checklist. For help assessing a formulation, see Why Ingredient Transparency Matters in Daily Nutrition. For the thinking behind the everyday routine, explore The Swedish Daily Nutrition™ Routine.

Food supplements should complement a varied, balanced diet and healthy lifestyle and should not be used as a substitute for either.

Frequently asked questions

Is 100 g of protein a day right for every woman?

No. A fixed 100 g target ignores differences in body size, activity, age and health. ^{1 2 4 5}

Does protein from food count towards the daily total?

Yes. Protein from meals, snacks and any supplement all contributes. A powder is one possible source, not a separate requirement on top of an adequate diet. ^{3 4}

Can a protein shake replace breakfast?

A shake’s nutritional role depends on what it contains. BioBoost is intended to complement food; do not assume that protein powder alone provides a balanced meal. Consider the complete meal’s energy, fibre and other nutrients. ^{6 7}

Should I change my protein intake as soon as menopause begins?

There is no menopause-specific allowance in the UK table or EFSA opinion cited here. Review your diet, activity and health needs, and obtain individual advice where appropriate. ^{1 2 5}

General information only, not medical or personalised dietary advice. If you have a medical condition, take prescribed medicines or follow a prescribed diet, seek advice from an appropriate healthcare professional before changing your diet or using a supplement.

References