How Much Protein Do You Really Need? (And Why Most Women Are Under-Eating It)
Many women assume they’re eating “enough” protein simply because they include it at meals. In reality, most busy women significantly under-eat protein, which can make fat loss, energy, and consistency feel harder than it needs to be.
Why Protein Is So Important?
Maintaining and building lean muscle
Supporting fat loss and body recomposition
Increasing satiety and reducing cravings
Supporting recovery and metabolic health
When protein intake is too low, the body struggles to recover properly, hunger increases, and results often stall — even if calories seem “right.”
So… How Much Protein Do You Actually Need?
While individual needs vary, a general guideline for active women aiming for fat loss or body recomposition is:
Approximately 1.6–2.2g of protein per kilogram of body weight per day
For many women, this ends up being more than they expect, especially when spread across the day.
What matters just as much as total intake is distribution — consistently including protein at each meal instead of trying to “catch up” later.
You don’t need shakes at every meal or complicated tracking. Below is image showing ways to include PROTEIN throughout the day:
📌 If you want clarity around protein and personalised guidance that fits your lifestyle, 1:1 coaching gives you the structure to see real results.