Protein Intake Calculator for Women
Enter your body weight and choose the option that fits you best. You get a daily protein range in grams, and how much that is per meal if you eat 3 or 4 meals a day.
Free, no sign-up. What you enter stays in your browser: it is not saved or sent to HerFound. Reviewed .
Units
Enter your body weight to see your daily protein range.
This is general information, not medical advice. It cannot take your own health history into account. For anything that worries you, speak to a doctor, midwife or pharmacist.
How it works
Protein needs are set per kilogram of body weight: grams per day = body weight in kg × a figure that depends on your situation. If you enter pounds, the weight is first divided by 2.2046 to get kilograms.
For women who are mostly inactive the calculator uses 0.8 g per kg, the Recommended Dietary Allowance (RDA) for adults from the US National Academies. In pregnancy it uses the RDA of 1.1 g per kg, and when breastfeeding 1.3 g per kg.
For active women it uses sports nutrition guidance. The American College of Sports Medicine gives 1.2 to 2.0 g per kg for people who train, and the International Society of Sports Nutrition gives 1.4 to 2.0 g per kg. The calculator uses the lower part of that range, 1.2 to 1.6 g per kg, if you are regularly active, and the upper part, 1.6 to 2.0 g per kg, if you are building muscle or training hard.
The per meal figures are the daily range divided by 3 and by 4. Spreading protein across the day in roughly equal amounts is what the sports nutrition guidance suggests.
What it cannot tell you
- If you have kidney disease, follow the protein advice from your doctor or dietitian, not this calculator. A higher protein intake can be harmful when the kidneys are not working well.
- Estimates based on body weight run high at higher body weights, because the extra weight is mostly not muscle. If that applies to you, the lower end of the range is the better guide, or ask a dietitian.
- Needs rise with age. Many experts suggest that women over about 65 aim above the 0.8 g per kg minimum, and research suggests needs in late pregnancy may be higher than the current RDA. Your midwife, doctor or dietitian can advise you.
- The RDA is the amount that covers basic needs for nearly all healthy people. It is a minimum to avoid running short, not a target for training.
Apps that do this for you
A calculator answers once. These apps keep track over time. Compare all women's fitness apps.
ALO Wellness Club
A yoga and fitness class app: on-demand yoga, Pilates, strength and meditation, formerly Alo Moves
Bodylura
A women's workout app: guided programmes, meal plans and a food tracker from trainer Anna Victoria
Every Mother
A core and pelvic floor exercise app: programmes for pregnancy, postpartum and later life stages.
Free weekly email
New apps for women this week
The apps added to HerFound each week, with what each one's own policy says about your data. One short email, no spam, unsubscribe any time.
We email you a link to confirm. Your address is used for this newsletter only.
Common questions
A woman needs at least 0.8 grams of protein per kilogram of body weight per day. That is the Recommended Dietary Allowance, and it comes to 48 g a day for a woman who weighs 60 kg (132 lb). Women who exercise regularly need more, about 1.2 to 2.0 g per kg.
To build muscle, women need about 1.6 to 2.0 grams of protein per kilogram of body weight per day, together with regular strength training. For a woman who weighs 65 kg that is 104 to 130 g a day. Sports nutrition guidance gives 1.4 to 2.0 g per kg as enough for most people who train.
The Recommended Dietary Allowance for protein in pregnancy is 1.1 grams per kilogram of body weight per day. For a woman who weighs 68 kg that is about 75 g a day. Some newer research suggests needs are higher in late pregnancy, so ask your midwife or doctor if you are unsure.
The Recommended Dietary Allowance for protein when breastfeeding is 1.3 grams per kilogram of body weight per day. For a woman who weighs 60 kg that is 78 g a day. The extra covers the protein that goes into breast milk.
A common guide is 20 to 40 grams of protein per meal, or about 0.25 g per kilogram of body weight. Dividing your daily amount evenly across 3 or 4 meals usually lands in that range. This calculator shows both splits.
Sources
- National Academies: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005)
- Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. JISSN, 2017
- American College of Sports Medicine joint position statement: Nutrition and athletic performance. 2016