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Protein for women

Many women eat less protein than they need, especially at breakfast. Getting enough helps you feel full, keep muscle, and stay strong as you age.

If you are pregnant or breastfeeding, your needs are different, so ask your doctor or midwife.

Protein calculator

Your details

Units
Sex
Weight
Height
Meals a day

Your daily protein target

55–80 g

That’s about 18–27 g per meal across 3 meals.

Based on 0.8–1.2 g of protein per kg of body weight.

Spread your protein across your meals. A palm-sized portion of protein at each meal is a good start.

Calories

1,830

calories a day

Maintenance: 1,830 · no change for your goal

Daily macros

Protein
70 g (15%)
Carbs
250 g (55%)
Fat
61 g (30%)

What this looks like in food

Classic day63 g protein

  • Breakfast: Eggs on toast

    21 g

    • 2 large eggs (12.6 g)
    • 2 slices (64 g) whole-wheat bread (7.9 g)

  • Lunch: Chicken wrap

    22 g

    • 2 oz (57 g) roast chicken breast (17.6 g)
    • 1 flour tortilla (45 g) (3.6 g)
    • 1 cup (30 g) spinach (0.9 g)

  • Dinner: Salmon, rice, and broccoli

    20 g

    • 2 oz (57 g) baked salmon (12.5 g)
    • 1 cup (158 g) cooked rice (4.3 g)
    • 1 cup (156 g) broccoli (3.7 g)
Quick and easy day75 g protein

  • Breakfast: Greek yogurt and berries

    24 g

    • 2 × ½ cup (226 g) plain nonfat Greek yogurt (23.1 g)
    • ½ cup (74 g) blueberries (0.5 g)

  • Lunch: Tuna sandwich

    24 g

    • 3 oz (85 g) canned tuna in water, drained (16.5 g)
    • 2 slices (64 g) whole-wheat bread (7.9 g)

  • Dinner: Beef and bean chili

    27 g

    • 2 oz (57 g) lean beef mince, cooked (16.4 g)
    • ½ cup (130 g) kidney beans (10.4 g)
Vegetarian day70 g protein

  • Breakfast: Cheesy scrambled eggs on toast

    23 g

    • 2 large eggs (12.6 g)
    • 1 oz (28 g) cheddar (6.4 g)
    • 1 slice (32 g) whole-wheat bread (4 g)

  • Lunch: Tofu and spinach rice bowl

    25 g

    • 4 oz (113 g) firm tofu (19.6 g)
    • 1 cup (158 g) cooked rice (4.3 g)
    • 1 cup (30 g) spinach (0.9 g)

  • Dinner: Baked potato with cottage cheese and beans

    22 g

    • ½ cup (113 g) cottage cheese (11.8 g)
    • 1 medium baked potato (173 g) (4.3 g)
    • ½ cup (127 g) baked beans (6 g)
Indian day67 g protein

  • Breakfast: Egg bhurji with roti

    23 g

    • 3 large eggs (18.9 g)
    • 1 roti (40 g) (4.5 g)

  • Lunch: Chicken curry with rice

    21 g

    • 2 oz (57 g) chicken breast, curried (16.4 g)
    • 1 cup (158 g) cooked rice (4.3 g)

  • Dinner: Paneer tikka with moong dal

    23 g

    • 100 g paneer (15.9 g)
    • ½ cup (101 g) cooked moong dal (7.1 g)

Protein values from USDA FoodData Central. Brands vary, so check your food labels.

Eating out?

See the highest-protein orders at popular chains.

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Not medical advice. If you have kidney disease, diabetes, or take prescription medication, talk to your doctor or a registered dietitian before changing your protein intake. Read our full disclaimer.

Simple tips

  • Add a protein food to breakfast, like eggs, Greek yogurt, or cottage cheese.
  • Keep easy snacks on hand, like yogurt cups or hard-boiled eggs.
  • Pair protein with strength exercise to keep muscle.

Guides for you

High-protein orders under 500 calories

The highest-protein orders (15 g or more) that stay under 500 calories.

  • Firehouse Subs US

    Firehouse Salad with Grilled Chicken

    57 g protein · 380 cal · 15 g per 100 cal

  • El Pollo Loco US

    Street Corn Salad

    52 g protein · 390 cal · 13.3 g per 100 cal

  • El Pollo Loco US

    Mexican Caesar Salad

    52 g protein · 420 cal · 12.4 g per 100 cal

  • Popeyes US

    Blackened Tenders (5 pc)

    47 g protein · 280 cal · 16.8 g per 100 cal

  • Culver's US

    Cranberry Bacon Bleu Salad with Grilled Chicken

    46 g protein · 390 cal · 11.8 g per 100 cal

  • Smoothie King US

    Gladiator GLP-1 Chocolate (20 oz)

    45 g protein · 220 cal · 20.5 g per 100 cal

  • Smoothie King US

    Gladiator GLP-1 Vanilla (20 oz)

    45 g protein · 220 cal · 20.5 g per 100 cal

  • Subway US

    Subway Club Protein Bowl

    44 g protein · 410 cal · 10.7 g per 100 cal

See all restaurant chains

Not medical advice. If you have kidney disease, diabetes, or take prescription medication, talk to your doctor or a registered dietitian before changing your protein intake. Read our full disclaimer.