Staying on top of protein needs is essential, no matter your sex.
However, women could have more difficulty doing so, especially during certain life stages.
As for what constitutes “enough” protein, it depends on your body size and composition.
The Recommended Dietary Allowance (RDA) of protein is0.8 gram per kilogram of body weight4per day.
(More on what this actually looks like in food terms below.)
Breaking up your protein intakethroughout the day will give your body a steady supply of those amino-acid building blocks.
Getting protein from a variety of sources throughout the day (plantandsustainably sourcedanimal) is also a smart move.
“In general, as long as you are cutting your calories, you will lose weight.
That’s the whole idea of energy balance,” says Tang.
Protein alsotends to be very satiating13, so it can help you become full on fewer calories.
See here fora complete guide to using protein to lose fat.
Can you eattoo muchprotein?
Getting most of your protein from highly processed sources isn’t so healthy either.
Those with kidney health issues will want to talk to their doctor about their specific protein requirements.
They argue that, especially in older adults, a higher intake of animal protein can actually accelerate aging.
Indeed, there is some research to show that elevated mTOR levelsincrease cancer risk15.
So the argument here isn’t particularly strong.
Some cardiovascular doctors also argue that eating high-protein diets increases heart disease risk.
The mindbodygreen POV
Protein is essential for building and maintaining muscle and regulating key body systems.
The arguments against a high-protein diet are not applicable to everyone.
Frequently Asked Questions
How much protein does a 150-pound woman need per day?
Women who are pregnant, perimenopausal, or very active might benefit from increasing their protein intake.
How many grams of protein should a woman have a day to lose weight?
It depends on your weight, age, and body composition.
But talk to your doctor before you make any drastic changes in your diet.
