How much protein should I eat every day?

Shikha Mishra
Apr 27
3 min read

It’s a question I hear all the time from all my clients and all the women that I know.

The truth is, the perfect amount depends on your age, activity level, menstrual cycle phase, and more. But there are a few clear, research-backed guidelines that can help you get on the right side of the protein tracks.

The Protein Leverage Theory: Why It Matters

Before we dive into the numbers, there’s one powerful idea I want to introduce: The Protein Leverage Hypothesis.

This theory proposes that humans will keep eating until they reach their protein needs — even if that means over-consuming calories from fats and carbohydrates.

In simpler words: If you don’t eat enough protein, your body stays hungry.

This could help explain why low-protein diets often lead to overeating, cravings, and unwanted weight gain, while higher-protein diets naturally curb appetite and support better body composition.

Understanding this can shift the way you look at your plate: it's not about eating less — it's about eating right.

The Basics: Protein RDA vs. Optimal Intake

The Recommended Daily Allowance (RDA) for protein is about 1g per kilogram (kg) of body weight — or roughly 0.45g per pound (lb). This covers the basic needs of a sedentary person.

But what if you’re active, or aiming for optimal health?

Research shows that active women benefit from 1g of protein per pound of body weight — much higher than the RDA.

A 2023 review recommends daily protein intakes of 1.4–2.2g/kg/day (~0.6–1g/lb/day) for women aged 20–35, especially when protein is evenly distributed across meals every 3–4 hours. This helps maintain lean body mass, support body composition, and assist weight management.

What About Protein During Perimenopause and Beyond?

For women in perimenopause and menopause, daily intakes of 2–2.3g/kg (~1–1.2g/lb) are often recommended.

Why? As we age, our muscles become more resistant to the muscle-building effects of both protein and exercise. This is called anabolic resistance.

A key study found that older women experienced a smaller spike in muscle protein synthesis (MPS) after eating — up to 40% less compared to younger women. To get the same benefits, older women needed more protein after workouts.

💡 Real-world example: Imagine two women, both 70kg (~150lb).

A 25-year-old may stimulate MPS with 17g of post-workout protein.
A 48-year-old might need 28g to get the same effect!

Why Protein Is Essential — Beyond Muscle

Protein isn’t just about building muscle. It’s vital for:

Bone density
Brain function
Hormone regulation
Immune health

Inadequate intake over time can contribute to:

Cognitive decline
Osteopenia and osteoporosis
Sarcopenia (muscle wasting)

Should You Consider Protein Supplements?

Whole foods should always come first:

Eggs
Chicken
Fish
Dairy
Lentils
Tofu
Greek yogurt

But sometimes, life gets busy. That’s where protein powders can help fill the gaps.

A 2024 meta-analysis showed that protein supplementation is most helpful when whole food intake is low — it’s not about more protein for the sake of it, but about meeting your needs.

My favorite hack? Protein yogurt — my go-to snack or dessert — quick, delicious, versatile, and effective.

Where to Start?

Instead of feeling overwhelmed, why not begin with simple steps?

Aim for 30–40g of protein per meal.
Add 15–20g of protein at snack times.
Distribute protein evenly across your day.
Increase gradually if you're not used to eating much protein.

Could consistently hitting your protein goals be the missing link in how you feel, move, and age?

You don't have to be perfect — you just have to be consistent.

At LifeForce, we believe in helping you build strength from the inside out. Because better health isn’t just about surviving — it’s about thriving.

Research References:

Simpson SJ, Raubenheimer D., Obesity Reviews, 2005. "The protein leverage hypothesis."
Murphy CH et al., Nutrients, 2023. "Protein Recommendations for Healthy Women Across the Lifespan."
Moore DR et al., The Journal of Nutrition, 2015. "Protein requirements and muscle mass loss during aging."
Nunes JP et al., Frontiers in Nutrition, 2024. "Protein Supplementation and Muscle Health Across the Lifespan."