Short answer: about 1.6 grams of protein per kilo of body weight per day. For a woman of 65 kg, that is roughly 105 grams a day. Eating more than that adds little extra muscle for most people.
Where does 1.6 grams per kilo come from?
A 2018 analysis combined 49 studies with 1,863 people who did strength training. More protein meant more muscle and strength, up to about 1.6 g per kilo per day. Above that, the extra gain levelled off (Morton et al., 2018).
The International Society of Sports Nutrition gives a similar range: 1.4 to 2.0 g per kilo per day for people who train (Jäger et al., 2017).
What does that look like in a day?
| Body weight | Daily protein (about) |
|---|---|
| 55 kg | 90 g |
| 65 kg | 105 g |
| 75 kg | 120 g |
| 85 kg | 135 g |
Spread it over three or four meals of 25 to 35 grams each. That is easier to reach, and the same position stand suggests 20 to 40 grams per meal.
Examples of about 25 to 30 grams:
- 250 g low-fat quark or Greek yoghurt with fruit
- 3 eggs on toast plus a glass of milk
- 120 g chicken, fish or tofu with rice and vegetables
- A lentil or bean dish with a portion of cottage cheese
Do I need protein shakes?
No. A shake is only a convenient way to add 20 to 25 grams when a meal falls short. Food works just as well.
Does more protein make women bulky?
No. Protein supports the muscle you train for. Size comes from years of heavy training and eating more than you burn, not from hitting a protein target.
Questions women ask me
Do I need protein right after training? Total protein per day matters most. A meal with protein within a few hours of training is fine.
Is this different when I am losing weight? While eating less, staying near the top of the range (up to about 2 g per kilo) helps you keep muscle.
Is high protein safe? For healthy people these amounts are considered safe. If you have kidney disease, talk to your doctor first.
Sources
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018;52(6):376–384.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20.
This article is general nutrition information, not medical advice.