The Truth About Protein: How Much You Actually Need (And Why Most Women Aren't Getting It)

I want to talk about protein. And I promise this isn't going to be another post telling you to drink a chalky shake or eat dry chicken breast out of a Tupperware container at your desk.

But I do need to be honest with you, because the numbers most of us have been given are embarrassingly low — and it's costing us results.

Let me start with my own story.

I Went Vegan for a Season

Before the pandemic, I was deep in a research rabbit hole about our food system. What I learned about how food is processed, where it comes from, and what goes into it made me want to make a change — so I decided to try going vegan.

And honestly? I felt decent. I was intentional about it, I made it work, and I don't regret the experience at all. But something was missing, even if I couldn't fully name it at the time.

Fast forward to about a year and a half ago. I decided to add chicken back into my diet. Not a lot — just a small, consistent amount. And what happened next genuinely surprised me.

The fat started moving off my body almost immediately. Not because I was eating huge portions. Not because I had overhauled everything else. It was a small shift, and the results were visible. My body responded in a way it hadn't before. That was the moment I understood, firsthand, what the research had been telling us all along.

Here's What the Science Actually Says About How Much Protein You Need

The government's official recommendation — the RDA — is 0.8 grams of protein per kilogram of body weight per day. For a 150-pound woman, that's about 54 grams. Sounds reasonable, right?

Except that number was designed to prevent deficiency. Not to support muscle maintenance, fat loss, hormonal health, or the demands of an active life. That baseline is just enough to avoid deficiency — but not nearly enough for optimal health.

The research that actually matters for active women tells a different story. For active women, sports scientists suggest aiming for 1 gram of protein per pound of body weight. Research has shown that for women aged 20–35, optimal daily protein intake falls in the range of 1.6–2.2 grams per kilogram of body weight per day, while women 35 and older — especially those in perimenopause and menopause — may need slightly higher amounts.

To translate that into plain numbers: if you weigh 150 pounds, you're looking at somewhere between 105 and 150 grams of protein per day, depending on your activity level and goals. Leading protein researcher Dr. Don Layman has stated that getting at least 100 grams a day is a solid goal for most women, noting that when women fall below that threshold, they lose most of the metabolic benefits of protein — including fatty acid metabolism, insulin sensitivity, weight loss, and satiety.

Most women I talk to are getting maybe 50 to 70 grams on a good day. That gap is significant.

Including protein in every meal — consistently and in balance — is one of the most effective ways to support your overall health without having to count every gram. Aim for 30–40 grams per meal, distributed throughout the day, rather than trying to get it all at once.

A Brief Word on Animal Protein vs. Plant Protein

I want to be thoughtful here because this is a topic people feel strongly about — and the research deserves a fair read. The short version: animal proteins are generally considered to be of higher quality than plant proteins in that they are more easily digested and readily provide all of the indispensable amino acids necessary to stimulate muscle protein synthesis and support muscle integrity.

The reason comes down to amino acid composition. Concerns around plant protein center on three issues: lower protein bioavailability due to antinutritional compounds in plants, lower per-serve protein scores at similar energy intake, and amino acid scores that are lower than optimal. Most plant proteins are lower in leucine specifically — the key amino acid that stimulates muscle protein synthesis.

That said, plant proteins can stimulate muscle protein synthesis, especially when combining food groups, increasing portion sizes, and optimizing amino acid bioavailability through common preparation methods. A well-planned plant-based diet can absolutely support your health and your body composition goals. It takes more intentionality to hit your numbers, but it's entirely doable.

For me personally, returning to animal protein — specifically chicken, fish, and seafood — made a noticeable difference. I'm also deliberate about the quality of what I eat. I don't eat beef or pork. I focus on lean, clean sources and I pay attention to where my food comes from. That matters to me, both for my health and because my time in veganism taught me to care about our food system in ways I hadn't before.

You have to do what's right for your body, your beliefs, and your goals. What I want is for you to make that choice with full information — not just the oversimplified version most of us were given.

What This Looks Like Practically

Here's a simple menu of what I ate yesterday and the protein count. This wasn't a perfect day, but it's realistic. I definitely should have had more greens — don't judge:

• Breakfast: 140g scrambled eggs + 1.5 pieces of chicken sausage ~38g
• Lunch: 150g split chicken breast + 116g cooked cabbage ~41g
• Dinner: 140g ground chicken (with pasta sauce) + 118g brown rice + baby cucumbers ~31g

That's roughly 110 grams without a lot of effort. From there, you can build up as your strength training increases.

Why This Matters Beyond the Aesthetics

Yes, adequate protein will change how your body looks. It builds and preserves the muscle that reshapes your silhouette, boosts your metabolism, and keeps you lean without a restrictive diet. But it also stabilizes your blood sugar, keeps your hunger hormones in check, supports your skin and hair, and protects your muscle mass as you age — which becomes increasingly important for bone health and mobility. Protein isn't a trend. It's a foundation.

If you've been eating well and not seeing the results you expect, your protein intake is one of the first things I look at with every client. It's that impactful.

I have a few spots open for free 15-minute discovery calls this month. If you want to talk about what your nutrition could look like with the right support, come find me.

Nicole B. is an AFPA-Certified Holistic Health Coach specializing in helping ambitious women feel better in their bodies through lifestyle changes.