Do women need less protein than men?
Not per pound. The adult RDA for protein is 0.8 grams per kilogram of body weight for both women and men. Our goal ranges work the same way. So a woman and a man who weigh the same and share a goal get the same protein range.
What changes is body size. If you weigh less, your total in grams is lower. That is why a number like "150 grams a day" from a fitness post may not fit you. Your target should come from your own weight.
What this version sets up for you
This page starts with the female settings and a sample body of 145 lb (66 kg) and 5 ft 5 in (165 cm). Swap in your own numbers.
Your sex does not change the protein math. It does change the calorie side. The formula we use for calories gives women about 166 fewer calories a day at rest than a man of the same size and age. We also never suggest fewer than 1,200 calories a day for women.
For example, a 145 lb (66 kg) woman who picks "Lose fat" gets about 105 to 145 grams of protein a day. Over three meals, that is about 35 to 48 grams per meal.
When your needs change
- Over 50: we never go below 1.0 g/kg. Try the over 50 version.
- On a GLP-1 medicine: use the GLP-1 version.
- Pregnant, breastfeeding, or living with kidney disease: talk to your doctor or a registered dietitian first.
Two easy wins
- Make breakfast count. One cup (226 g) of plain nonfat Greek yogurt has about 23 grams of protein, per USDA data.
- Pair protein with strength training. Protein gives your body the building blocks, and lifting tells it to use them.
For more on goals and meal ideas, see the main protein calculator or our guide for women.