Protein – how much do women really need? 

Wander down supermarket aisles or scroll through social media and you’ll see protein added to everything from yoghurt, bread and cereal to coffee and snacks. You might hear that women need far more protein than they’re getting. Others claim most people already eat enough.

It’s no wonder we feel confused.

The good news is protein doesn’t need to be complicated. You don’t need to count every gram or overhaul your diet. A few simple habits can help you get enough protein to support your health at every stage of life.

What protein actually does for your body

Protein is an important nutrient that helps build and repair muscles, organs and other body tissues. This becomes especially important as we get older because we naturally lose muscle mass with age.

Protein also supports:

• healthy bones
• immune function
• wound healing
• hormone production
• feeling satisfied after meals.

For women, getting enough protein becomes more important during life stages such as pregnancy, breastfeeding, perimenopause and older age.

While protein is important, it’s only one part of a healthy eating pattern. Your body also needs foods that provide fibre, carbohydrates, healthy fats, vitamins and minerals for energy.

How much do women need?

Protein needs change throughout life. For most adult women, the recommended intake is around 0.75 grams of protein per kilogram of body weight each day. This means a woman weighing 70 kg would need about 52 grams of protein daily.

Protein needs increase during pregnancy, breastfeeding and after age 70. At these life stages, the recommendation increases to around 1 gram of protein per kilogram of body weight each day. For a woman weighing 70 kg, that is about 70 grams of protein per day.

However, rather than focusing on numbers, think about including a source of protein at most meals and snacks.

For example, a day that includes these foods would provide protein across the day while also delivering other important nutrients:

• 2 eggs on wholegrain toast at breakfast
• yoghurt with fruit as a snack
• a tuna, chicken or tofu salad at lunch
• a handful of nuts in the afternoon
• fish, lean meat, tofu or lentils at dinner

This can be especially important during perimenopause and after menopause, when maintaining muscle and bone health becomes increasingly important.

What you can do today to ensure you’re getting enough protein

Small changes can make a big difference. Try 1 or 2 of these simple ideas:

• Add yoghurt, milk or fortified soy milk to breakfast
• Include eggs a few times each week
• Add canned beans, chickpeas or lentils to soups, salads and pasta dishes
• Keep tinned fish in the pantry for quick meals
• Add tofu, tempeh or edamame to stir-fries
• Include nuts and seeds in snacks or meals
• Choose a protein-containing food at every meal and snack

Remember that some of the most affordable protein foods include eggs, milk, yoghurt, canned fish, dried beans, lentils and chickpeas. You don’t need expensive powders, bars or specialty products to meet your needs.

Where to find protein in everyday food

Animal-based protein foods

• Eggs
• Milk
• Yoghurt
• Cheese
• Fish and seafood
• Chicken
• Lean meat

Plant-based protein foods

• Tofu
• Tempeh
• Edamame
• Lentils
• Chickpeas
• Kidney beans
• Baked beans
• Split peas
• Soy milk
• Nuts and seeds
• Nut butters

High-protein mixed meals

• Dahl with rice
• Bean burritos
• Grilled chicken with roasted vegetables
• Stir-fried beef, chicken or tofu and vegetables
• Lentil and vegetable soup
• Tuna pasta salad with vegetables
• Yoghurt with muesli, fruit and nuts
• Wholegrain toast with eggs or baked beans

Signs your intake might be low

Some signs that may suggest you are not eating enough protein include:

• feeling hungry soon after meals
• finding it difficult to maintain strength
• slower recovery after illness or injury
• feeling more tired than usual
• noticing muscle loss as you age.

These signs don’t automatically mean you need more protein. If they are ongoing or concerning, it’s a good idea to speak with your doctor or an Accredited Practising Dietitian.

The high-protein trend – what’s worth knowing and what to ignore

From protein coffees to protein-packed snacks, it’s hard to escape the message that more protein is always better. Yet according to the latest national nutrition survey, 99% of people in Australia get enough protein from the foods they eat.

Some people may need to pay closer attention to their protein intake during life stages when needs increase, such as pregnancy, breastfeeding and older age. This doesn’t mean everyone needs a high-protein diet. For most women, regularly including protein-rich foods at meals and snacks is a practical and effective place to start.

Many ‘high-protein’ products can be expensive and may not offer significant advantages over everyday foods such as milk, yoghurt, eggs, beans or fish. Protein powders and supplements may be useful in some situations, such as when recommended by a health professional, but they are not necessary for most healthy adults.

The most important message is simple: focus on regularly including protein-rich foods that you enjoy, and fit your lifestyle.

When to talk to a dietitian or doctor

Consider seeking advice if you:

• follow a vegetarian or vegan eating pattern and are unsure whether you’re meeting your needs
• have recently lost weight without trying
• are recovering from illness, injury or surgery
• have ongoing digestive symptoms that affect eating
• are pregnant or breastfeeding and want personalised advice
• are concerned about maintaining strength and muscle as you age.

An Accredited Practising Dietitian can help you work out what is right for you and your individual health needs.

Key takeaway

Protein is important for women’s health, but it doesn’t need to be complicated. You don’t need to count every gram or buy expensive products.

A simple first step is to include a source of protein at most meals and snacks. Think eggs at breakfast, beans in a salad, yoghurt for a snack, or fish, tofu or lentils at dinner. Small changes and consistent habits can help keep your muscles strong, your bones healthy and your body thriving for years to come.