How Much Protein Women Need to Lose Fat
Most women who want to lose fat do well on about 1.6 to 2.2 grams of protein per kilogram of body weight a day. Here is how to work out your number.
Why protein matters more when you diet
When you eat fewer calories, your body can burn some muscle along with fat. Protein helps protect that muscle, keeps you feeling full for longer, and takes more energy to digest than carbohydrate or fat. Keeping your muscle matters for a firm look, for strength, and for keeping your metabolism from dropping as much. That is why protein is the first number to set in a fat loss plan.
How much protein women need
The official minimum for an average adult is 0.8 grams per kilogram per day. That number is meant to prevent deficiency, not to support fat loss or training. For women who exercise and are eating in a calorie deficit, most evidence supports about 1.6 to 2.2 grams per kilogram. If you do not exercise at all, aim for at least 1.2 grams per kilogram while you lose weight.
You can read the wider picture in how much protein athletes really need.
Calculate your number
Multiply your body weight in kilograms by 1.6 to 2.2.
- 60 kg woman: 96 to 132 grams a day.
- 65 kg woman: 104 to 143 grams a day.
- 75 kg woman: 120 to 165 grams a day.
- 90 kg woman: if you have a lot of weight to lose, many people base the calculation on a goal weight or on a middle value, so you do not overshoot. A dietitian can help.
Start in the middle of your range. If you are very active or in a larger deficit, use the upper end.
Spread it through the day
Aim for about 25 to 35 grams at each of three or four meals. A protein rich breakfast helps with fullness through the morning, and eggs, Greek yoghurt or cottage cheese make it easy. Do not worry about hitting exact numbers at every meal. The daily total matters most.
Good protein sources
Approximate amounts per 100 grams cooked, unless stated:
- Chicken breast: about 31 g.
- Fish such as salmon or white fish: about 20 to 25 g.
- Eggs: about 6 g each.
- Greek yoghurt, plain: about 10 g.
- Cottage cheese: about 11 g.
- Lentils: about 9 g.
- Tofu, firm: about 12 g.
The full list is in the high protein foods list. If you eat a plant based diet, see vegetarian and vegan athlete nutrition and whey versus plant based protein powder.
A sample day of about 120 grams
- Breakfast: 3 eggs and a slice of toast, about 20 g.
- Lunch: 120 g of chicken breast in a salad with chickpeas, about 45 g.
- Snack: 200 g of plain Greek yoghurt, about 20 g.
- Dinner: 150 g of salmon with vegetables, about 33 g.
Protein and the other macros
Protein is only one part of the plan. After protein, set fat at roughly 0.7 to 1 gram per kilogram, then fill the remaining calories with carbohydrates. To see how all three fit, read how to calculate your macros for weight loss and IIFYM flexible dieting. To set the calorie target itself, use how many calories you should eat to lose weight.
Protein and strength training for women
Protein works best together with resistance training. If you eat plenty of protein but never lift anything, you give your body less reason to hold on to muscle while you lose fat. Two to three strength sessions a week, working the whole body with squats, hinges, presses and rows, are enough to see a difference. Add weight or repetitions gradually. This is what gives you a firmer, stronger look as fat comes off. Lifting weights will not make you bulky: most women simply do not have the hormones or the time under the bar to build large muscles quickly.
Protein needs as you get older
Women over about 40, and especially around and after menopause, tend to lose muscle more easily and may benefit from the upper end of the protein range. Spreading protein across the day, with 25 to 35 g at each meal, and keeping up resistance training help protect muscle and bone health. If you have any medical condition, including kidney problems, or you take medication, speak to your doctor before raising protein.
Cheap and simple protein sources
You do not need expensive products to hit your protein.
- Eggs: about 6 g each and usually inexpensive.
- Canned tuna or sardines: about 20 to 25 g per 100 g, with a long shelf life.
- Lentils, chickpeas and beans: about 8 to 9 g per 100 g cooked, plus fibre.
- Chicken legs and thighs: often cheaper than breast, with about 24 to 26 g per 100 g cooked without skin.
- Cottage cheese and plain yoghurt: about 10 to 11 g per 100 g.
- Milk: about 3.5 g per 100 ml, and easy to add to oats and smoothies.
Mixing animal and plant sources keeps costs down and adds variety. See vegetarian and vegan athlete nutrition for plant based planning.
Quick ways to add 20 grams of protein
- Add a 150 g tub of Greek yoghurt (about 15 g) to breakfast.
- Add two eggs to your lunch salad (about 12 g).
- Choose cottage cheese with fruit as a snack (about 12 g in 120 g).
- Add a can of tuna to pasta or a salad (about 25 g).
- If you need a convenient option, a scoop of whey or plant protein (about 20 to 25 g). Read whey versus plant based protein powder.
Frequently asked questions
Will protein make me bulky? No. Building a lot of muscle takes years of hard training and a calorie surplus. In a deficit, protein simply helps you keep the muscle you have.
Is a high protein diet bad for the kidneys? In healthy people, studies have not shown that eating more protein harms the kidneys. People with kidney disease must follow their doctor's advice.
Do I need protein powder? No. It is a convenience, not a requirement. Use it only if you cannot reach your target with food.
Is 100 grams of protein enough for a woman? For many women who weigh 55 to 65 kg and train, 100 g is a reasonable target. Calculate your own number from your body weight and goal, using 1.6 to 2.2 g per kilogram.
How many eggs can I eat a day? For most healthy people, one to three eggs a day is fine. If you have high cholesterol or heart disease, ask your doctor.
Does eating more protein cause hair loss? There is no good evidence that protein itself causes hair loss. Hair shedding is more often linked to eating too little overall, low iron or other nutrient shortfalls, rapid weight loss or stress. If you notice shedding, speak to a doctor.
Can I eat too much protein? Very high intakes offer no extra benefit and can crowd out other nutrients. Staying within about 1.6 to 2.2 g per kilogram is enough for most women.
Should I eat protein right after training? It helps, but the total across the day matters more than the exact timing. A protein rich meal within a few hours of training is plenty. See the role of protein in muscle recovery.
When to get personal advice
If you are pregnant, breastfeeding, have kidney disease or another medical condition, or have a history of disordered eating, speak to your doctor or a dietitian before changing your protein intake. This article is general information, not medical advice.
How FiTPLATE helps you hit your protein
- Your protein target, calculated for you. FiTPLATE works out your daily protein from your weight, goal and activity, so you do not need to do the maths.
- Protein tracking in your daily log. Add foods by search, quick add or barcode and watch your protein bar fill through the day.
- High protein meals made for you. Type your ingredients or photograph your fridge, and FiTPLATE generates a meal sized to your protein target. Browse high protein recipes in the Sports Kitchen too.
- A weekly plan and shopping list. Plan your protein for the whole week and get an automatic shopping list.