How Much Protein Do I Need? [Simple Guide for Women]

Protein is an essential macronutrient that plays a crucial role in muscle repair, hormone production, and overall health.

But how much protein do you really need?

That depends on a number factors:

• Your age
• Your activity level 
• Your health goals (i.e. Are you trying to build muscle or simply maintain what you have?)

Daily Protein Needs for Women

Here’s a general guideline to start with - based on your activity level:

• Sedentary women (little to no exercise): .36 grams/lb
• Active women (regular moderate exercise): .54–0.77 g/lb
• Athletes or women building muscle: .72–1.0 g/lb
• Pregnant or breastfeeding women: .54–0.90 g/lb

Here's How to Calculate Your Protein Needs:

1) Determine Your Body Weight

Example: Let’s say you weigh 150 lbs.

2) Multiply by the Appropriate Protein Factor

For MissFits training with us regularly, and perhaps power-walking a couple times a week, we consider this an ACTIVE lifestyle. 😄

So, I generally recommend our ladies use .70 grams per pound of body weight as multiplying factor.

150 lbs × 0.70g/lb (mid-range) = 105 g of protein per day

What are the Best Protein Sources for Women?

Getting enough protein doesn’t mean you need to rely only on meat.

Here are some excellent protein sources to get you started...

Animal-based: Chicken, turkey, eggs, Greek yogurt, fish, cottage cheese

Plant-based: Lentils, chickpeas, tofu, quinoa, tempeh, nuts, seeds

The Challenge?

Most women really struggle with consuming enough protein.

Yet, prioritizing high-quality protein sources can help you maintain muscle, support metabolism, and keep you feeling strong and energized.

So, if I encourage you to push protein to the top of your "To Eat" list! 😉

And if you'd love help with ideas on HOW to get in all that protein, this is just one of the topics we'll cover in our upcoming workshop!

Join us for our "Spring Clean Your Diet" Workshop where you'll learn: 🌟HOW to plan simple, nourishing meals (meal prep is usually where we fall off the wagon, right)? 🌟WHEN to eat and when NOT to. (It's not what you think)! 🌟WHAT foods can help you shed pounds, build muscle, have more energy, and feel better 🌟WHICH foods to AVOID - because they're messin' with your hormones & weight loss efforts! Invite a friend to partner up with - so you can hold each other accountable! Making healthy changes is SO MUCH easier with an accountability buddy! Join us either in-person or online. **If you can't attend, please sign up so we can send you the replay.

Reserve Your Spot HERE