How much protein per day for women

Protein is essential for a healthy diet. You might think meat is the best way to get it, but there’s growing evidence that swapping a diet rich in animal protein (such as meat and dairy) for one high in pulses, nuts and grains could help you live longer.

In 2016, new dietary guidelines placed greater emphasis on non-meat sources of protein. We don’t need to avoid meat and dairy entirely, but it does remind us that we need a varied diet to stay healthy.

• How much do you know about protein? Take our protein quiz. 

What is protein? 

Proteins are known as the building blocks of life as they break down into amino acids that help the body grow and repair. Our hair, skin and muscle are all made from the protein we eat. Animal foods and three plant sources – soy protein, quinoa and Quorn – contain all the essential amino acids needed for good health. Other plant sources of protein lack one or more of the essential amino acids. Sometimes animal protein is thought of as a ‘complete protein’ for this reason. But it’s not true that vegetarians will lack protein, or that you need to eat plant-based proteins in certain combinations. Eating a variety of plant protein each day gives you all the essential amino acids you need.

How much protein do I need?

Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). That’s about two portions of meat, fish, nuts or tofu per day. As a guide, a protein portion should fit into the palm of your hand.

A protein portion should fit into the palm of your hand

In the UK, on average we eat almost double the protein we need. This isn’t automatically a problem, but it depends where your protein is coming from. Meat-heavy diets have been linked to increased risks of heart disease, diabetes, some cancers and may also shorten your life. We should eat more peas, beans and lentils, two portions of fish a week, and eat no more than 70g of red and processed meat per day. 

How do I eat less animal protein?

Ease into meatless meals by going meat-free one day a week

Ease into meatless meals by going meat-free one day a week. Try replacing meat with foods like fish, dairy and eggs before swapping for plant-based proteins. If meat-free meals seem like a step too far, replace some of the meat in dishes like stews, chilli or Bolognese sauce with beans or lentils.

Do you need to eat more protein if you're an athlete?

It’s a myth that you need lots of protein if you are active. Athletes who train more than once a day should eat twice as much protein as the average adult, but most of us already do. It’s better to spread your protein over the day, combined with carbohydrates for energy, leaving the protein for muscle repair and growth. Germany’s Strongest Man Patrik Baboumian, Ironman champion Dave Scott, and British cyclist Lizzie Armitstead all avoid meat and are very successful.

Is meat-free always healthier?

The vegetarian option isn’t automatically a healthy choice. Mock meats like nuggets, veggie burgers and hot dogs contain protein but can be loaded with salt. Vegetarian options such as cheesy pastas or veg curries in creamy or oily sauces are often high in fat, saturated fat, salt and calories. To reap the health benefits, replace meat with more veg, beans, pulses, soy and wholegrains.

• Read our list of 10 meat-free sources of protein.
• Try our top ten meat-free recipes.

Improving your health and the environment

Eating less meat doesn’t just affect your health. Going meatless once a week can help reduce your carbon footprint and save resources like fossil fuels and fresh water. Giving up meat for just one meal could save the daily water usage of nine people.

As an essential nutrient, protein is an important part of your diet. But how much is too much, and what happens if you eat more protein than you need? For many people, nothing -- the body is able to get rid of protein it doesn't need, and going just a little beyond daily recommendations isn't likely to be a problem. However, there are more serious risks to consistently and severely overdoing it on protein.

Factors to Consider

Not everyone needs the same amount of protein in a day. Women typically need less than men because they tend to be smaller and have lower percentages of muscle mass. Getting enough protein helps women build and maintain muscle mass and bone strength, manage hunger and potentially aid weight loss and weight maintenance. Elderly women, pregnant women and women who are very active need more protein than sedentary women.

Protein Recommendations

A standard recommendation for a healthy woman is 46 grams of protein per day, and most women easily meet or exceed that amount.

The Recommended Dietary Allowance (RDA) of protein is based on body weight, 0.8 grams of protein per kilogram of body weight. For a 150-pound woman, that's about 55 grams of protein per day. The International Society of Sports Nutrition states that athletes may eat as much as 2 grams of protein per kilogram of body weight to aid with muscle mass gain and maintenance. For a 150-pound woman, that is 135 grams of protein per day.

Effects of Too Much Protein

One common effect of eating more protein than you need is weight gain. Excess protein comes with excess calories, after all. In some people, following a high-protein diet for an extended period of time may increase the risk of diabetes, kidney damage, osteoporosis, heart disease or cancer. People who already have compromised kidney function are especially at risk.

What to Eat

The type of protein you eat may make a difference. Getting your protein from whole foods, such as fish, poultry, legumes, nuts and seeds will deliver more overall nutrients. Additionally, your body's hunger-regulating devices may not make it possible to eat what is "too much" protein for you if you're getting all that protein from whole, natural foods.

Unless you have gotten clearance from your doctor, avoid getting most of your protein from supplements or animal products. Supplements may cause digestive discomfort and related symptoms, such as bloating or diarrhea, and large amounts of animal protein in particular tend to make cells multiply faster, which can make someone more susceptible to cancer.

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