How Much Protein Do Women Actually Need?

Odds are you’ve probably Googled how to get more protein into your diet — whether it was to boost gym gains, help your baby grow during pregnancy, or have more energy throughout the day. It makes sense: Protein is an essential macronutrient that impacts everything from your hair to your bones. So how much protein do women actually need? We reached out to Anita Mirchandani, MS, RD, CDN, a registered dietitian, for her recs.

Just give me a number.

Wish we could, but it’s different for everyone. Mirchandani says a healthy baseline is 1 gram of protein per 2.2 pounds of body weight. For example, a 140-pound woman needs about 64 grams of protein per day.

Your protein needs may change if:

• You’re very active. Protein helps muscles grow and recover, so if you lift weights, run, or exercise regularly, Mirchandani recommends 1.3 grams per 2.2 pounds of body weight daily. 

• You’re pregnant. Protein is essential for your baby’s development, and women should be getting at least 60 grams a day in the second and third trimesters, according to Mirchandani (weight and activity level impact that rec). 

• You’re recovering from surgery or giving birth. You’ll likely need to increase your protein intake, which helps rebuild muscle fibers. 

• You’re older. Your muscle mass decreases as you age, and you may lose weight. That means your protein consumption can drop, too. 

PS: Use this personalized online calculator to figure out your recommended daily protein intake.