Protein calculator
*Protein targets are based on general guidelines using your weight and activity level. Your individual needs may vary based on age, muscle mass, health conditions, or dietary restrictions. This calculator does not provide medical advice or determine eligibility for medication. Only a licensed provider can make personalized recommendations after reviewing your full health history.
Recommended protein intake
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grams per day
Your protein intake based on your goals
Lose weight
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Protein helps protect muscle, control appetite, and promote fat loss. With the right weight loss treatment, you can turn that target into a plan designed for your body and goals.
Maintain weight
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Staying consistent with protein helps fuel strength and energy. Discover treatments that help you build a balanced plan for the long run.
Build muscle
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Fueling your body with enough protein helps build and protect lean muscle. It supports strength and recovery as weight changes with GLP-1 treatment. Discover treatments to support your weight loss journey.
*Protein targets are based on general guidelines using your weight and activity level. Your individual needs may vary based on age, muscle mass, health conditions, or dietary restrictions. This calculator does not provide medical advice or determine eligibility for medication. Only a licensed provider can make personalized recommendations after reviewing your full health history.
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Weight loss calculators
Frequently asked questions about protein intake for women
How much protein do women need each day?
Most women need between 0.8 and 2.2 grams of protein per kilogram of body weight per day, depending on age, activity level, and health goals. Research published in The American Journal of Clinical Nutrition shows that women—especially in midlife—often benefit from protein intakes above the minimum daily recommendation to support healthy weight and body composition. [1]
Why is protein important for weight, hormones, and healthy aging?
Protein supports lean muscle mass, metabolic rate, and appetite regulation, all of which play a role in long-term weight and hormonal health. Studies indexed by the National Institutes of Health (NIH) link adequate protein intake to improved body composition and reduced age-related muscle loss. [2]
As women age, maintaining muscle becomes increasingly important for metabolic health and physical function.
How does protein support muscle mass and metabolism in women?
Protein provides essential amino acids needed for muscle repair and maintenance. Muscle tissue is metabolically active, meaning it helps burn more calories at rest. Clinical studies show that women consuming higher-protein diets during weight loss retain more lean mass compared to lower-protein diets. [3]
This effect is especially relevant during perimenopause and menopause, when muscle loss can accelerate.
How does protein help control appetite and support weight loss?
Protein is the most satiating macronutrient. It slows digestion and influences hunger-related hormones, helping reduce overall calorie intake. Research published in The Journal of Nutrition demonstrates that higher protein intake is associated with reduced hunger and improved appetite control, supporting sustainable weight loss. [4]
How do protein needs change during perimenopause and menopause?
Hormonal shifts during perimenopause and menopause—particularly declining estrogen—are linked to increased fat storage and reduced muscle mass. NIH-supported research suggests that increasing protein intake during this stage may help preserve muscle and support metabolic health. [5]
Clinical guidance from Mayo Clinic also notes that many women benefit from higher protein intake after menopause than the standard RDA. [6]
How much protein should women eat per day?
Evidence-based guidelines generally recommend:
- Sedentary women: ~0.8 g/kg
- Physically active women: 1.2–1.6 g/kg
- Weight loss or muscle preservation: 1.6–2.2 g/kg
These ranges are supported by peer-reviewed research and consensus statements published in journals such as Nutrients and The American Journal of Clinical Nutrition. [7]
How much protein do women need based on their goal?
Protein intake should align with individual goals:
- Weight loss: Higher protein helps preserve lean mass and reduce hunger
- Muscle maintenance: Adequate protein supports strength and metabolic health
- Healthy aging: Increased protein supports balance, mobility, and independence
Systematic reviews published in Obesity Reviews show that protein-forward diets improve fat loss outcomes while protecting muscle mass. [8]
How is daily protein intake calculated?
Protein calculators estimate needs based on body weight and health goals, using ranges supported by clinical nutrition research. These tools provide a helpful starting point, but individual needs can vary based on medical history, hormones, and activity level. A registered dietitian or healthcare provider can help personalize recommendations.
How does protein intake affect fat loss and weight loss?
Higher protein intake during calorie reduction is associated with greater fat loss and less muscle loss, according to meta-analyses published in Obesity Reviews. [9]
This makes protein especially important for women aiming to lose weight without slowing metabolism.
How much protein is needed to maintain muscle and strength?
Research suggests that evenly distributing protein across meals improves muscle protein synthesis, particularly in women over 40. Studies in postmenopausal women show improved muscle strength when adequate protein is combined with regular activity. [10]
13 Sources
- How much protein do women need each day. National Library of Medicine
- Protein important for weight loss. National Library of Medicine
- Protein support muscle mass and metabolism in women. National Library of Medicine
- Protein help control appetite. National Library of Medicine
- How do protein needs change during perimenopause and menopause. National Library of Medicine
- Benefit from higher protein intake after menopause. Mayo Clinic
- How much protein should women eat per day. MDPI
- Protein based on your goal. National Library of Medicine
- Does protein intake affect fat loss and weight loss. National Library of Medicine
- Protein is needed to maintain muscle and strength. National Library of Medicine
- How should protein be spread throughout the day. National Library of Medicine
- Exercise impact protein needs. National Library of Medicine
- Protein and weight management in women. National Library of Medicine