Protein Calculator for Women: Daily Target
Enter your weight and how active you are to see a realistic daily protein range, based on the same evidence as our protein guide. Nothing is stored, and there is no sign-up.
Enter your weight and how active you are to see a realistic daily protein range, based on the same evidence as our protein guide. Nothing is stored, and there is no sign-up.
A useful daily target
96–104 g protein / day
Based on 1.2–1.6 g per kg of body weight.
These targets follow the same evidence as our protein guide for women: 0.8 g/kg is the official minimum to prevent deficiency, and 1.2–1.6 g/kg supports muscle for active and older women. Pregnant or breastfeeding? Your needs are higher, so use this only as a starting point and check with your midwife or doctor. This tool is information, not medical advice.
How it works
Enter your weight and activity level, and the tool multiplies your body weight by a protein factor to give a daily range in grams, plus a per-meal target.
The formula and sources
It uses about 0.8 to 1.0 g of protein per kg of body weight for general needs, rising to 1.2 to 1.6 g per kg if you are active, strength training, or over 50, with a practical target of 25 to 30 g per meal. These ranges come from the evidence in our protein guide.
Assumptions
- You are a generally healthy adult.
- Weight is entered accurately.
- You do not have a condition that limits protein.
Limitations
This is a starting range, not a personalized prescription. Endurance athletes, pregnancy, and some medical conditions change the numbers.
When to see a doctor
If you have kidney disease or are pregnant, your protein needs are individual. Ask your doctor before making big changes.
Primary sources
- National Academies, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005). The report of record for the 0.8 g per kg baseline.
- Nutrients, 2021. Found that older women need roughly 1.17 g per kg for muscle health, and states plainly that the 0.8 g per kg RDA is not enough for that purpose.
Calculator version 1.0. Figures and formula last checked 27 July 2026 against the sources above. This tool gives general information and does not replace advice from your own doctor.
Frequently asked questions
How much protein do I need to build muscle?
If you strength train, aim for the higher end, about 1.2 to 1.6 g per kg of body weight, spread across meals at 25 to 30 g each. Protein supports the training that builds muscle; it does not build muscle on its own.
Can I get enough protein without supplements?
Most women can. A palm-sized portion of protein at each meal, plus foods like dairy, eggs, beans or tofu, usually covers the range. Powders are a convenience, not a requirement.
Does protein help with weight loss?
It helps you feel full and protects muscle while you lose fat, which makes a calorie deficit easier to keep up. It is not a fat burner by itself.
Is too much protein bad for you?
For healthy kidneys, intakes within these ranges are safe. If you have kidney disease or are pregnant, your needs are individual, so ask your doctor first.