Protein Per Day for Women: How Much Do You Need?
If you are over 35 and trying to lose weight, improve body tone, or stop cravings, protein is your fastest win. Not because it is trendy, but because it supports muscle, satiety, and steady energy.
This guide is practical. No obsessive tracking, no “gym bro” vibes. Just a clear target and real food examples.
Why protein matters more after 35
- Better satiety: you stay full longer and snack less
- Muscle support: muscle tone is easier to maintain with adequate protein
- Metabolism support: preserving lean mass supports healthy body composition
- Stable energy: fewer blood sugar swings when meals are balanced
How much protein per day for women?
There is no one magic number for everyone. Your best target depends on your goal, activity level, and age.
Simple practical targets
- Basic health: around 0.8 g per kg body weight
- Fat loss and toning: around 1.2 to 1.6 g per kg
- Strength training focus: often 1.6 g per kg (sometimes slightly higher for advanced training)
If you do not want math, use this shortcut for most women 35+ aiming for fat loss plus tone: 90 to 120 g protein per day depending on body size and appetite.
How to calculate your personal protein target
Option A: Use body weight (fastest)
Protein (g/day) = your weight (kg) × 1.2 to 1.6
Example: 70 kg × 1.4 = 98 g per day.
Option B: Use “goal weight” if you have a lot of weight to lose
If your current weight is far from your comfortable healthy weight, calculate from your goal weight.
Example: goal 65 kg × 1.4 = 91 g per day.
How to split protein across the day
Most women do best when protein is spread across meals, instead of trying to “save it” for dinner.
Easy split (3 meals)
- Breakfast: 25 to 35 g
- Lunch: 30 to 40 g
- Dinner: 30 to 40 g
If you eat 4 meals
Just spread it: 20 to 30 g each meal. If you follow a structured meal schedule, this pairs well with your 3 to 4 meals per day approach.
Protein portions cheat sheet
Approximate protein amounts:
- Chicken breast (120 g cooked): ~30 to 35 g
- Salmon (150 g): ~30 to 34 g
- Eggs (2 large): ~12 g
- Greek yogurt (200 g): ~18 to 25 g (varies by brand)
- Cottage cheese (200 g): ~22 to 28 g
- Lentils (1 cup cooked): ~18 g
- Tofu (200 g): ~20 g (varies)
Use these to build your meals without counting every gram.
Best protein sources for women 35+
Animal options
- Fish and seafood
- Chicken, turkey
- Eggs
- Greek yogurt, cottage cheese
Plant options
- Lentils, beans, chickpeas
- Tofu, tempeh
- Edamame
- High-protein plant yogurts (check label)
My opinion: a mix is ideal. Animal protein is usually easier to hit targets with, and plant protein adds fiber and variety.
Common mistakes that block results
- Protein only at dinner: hunger and cravings stay high all day
- “Healthy” breakfasts with no protein: oats and fruit alone do not keep you full
- Too many snack calories: “small snacks” add up fast without helping muscle
- Not enough water: appetite signals get messy when you are dehydrated
Sample day: 100 g protein without overthinking
| Meal | Example | Protein |
|---|---|---|
| Breakfast | Greek yogurt bowl + berries + nuts | 25 g |
| Lunch | Chicken salad with olive oil dressing | 35 g |
| Dinner | Salmon + vegetables + side | 35 g |
| Optional | Cottage cheese or tofu snack | 10 g |
Protein, weight loss, and strength training
If you are starting workouts, pair this post with:
Protein supports recovery and muscle tone. Strength training tells your body to keep muscle while losing fat. That combo is the “anti-age” look, without trying too hard.
Make it structured with Health360
If you want a system that connects meals, habits, and progress without calorie counting, try:
Conclusion
Most women do not need extreme diets. They need a clear protein target and consistent meals. If you hit your protein most days, everything else gets easier: cravings, energy, and results.