How Much Protein Do You Really Need?

Protein is one of the most important nutrients for anyone trying to get stronger, lose body fat, or improve their overall health. But with so much information online, it’s easy to feel confused about how much you actually need.

Let’s simplify it.

Why Protein Matters

Protein plays a key role in:

• Building and maintaining muscle

• Supporting recovery after workouts

• Keeping you full longer

• Preserving lean muscle during fat loss

If you’re strength training or trying to change your body composition, protein becomes even more important.

A Simple Guideline

For most active women, a helpful target range is:

0.7–1 gram of protein per pound of body weight per day

For example, a woman who weighs 150 pounds might aim for 105–150 grams of protein daily. This range supports muscle recovery, helps manage hunger, and makes fat loss more sustainable.

What That Looks Like in Real Life

Hitting your protein goal doesn’t mean eating plain chicken all day. It’s about spreading protein across meals and snacks.

Here’s an example:

• Breakfast: Greek yogurt with fruit and nuts (20g)

• Lunch: Grilled chicken salad with quinoa (30g)

• Snack: Protein shake (25g)

• Dinner: Salmon, rice, and vegetables (35g)

That already adds up to 110 grams — without extreme dieting.

Signs You Might Not Be Getting Enough Protein

• You feel hungry soon after meals

• Your energy crashes during the day

• You struggle to build strength

• You stay sore for days after workouts

Protein isn’t just for athletes or bodybuilders. It’s a foundational nutrient that helps everyday women feel stronger, more energized, and more satisfied with their meals!