How Much Protein Do Women Actually Need?

How Much Protein Do Women Actually Need?

An Indianapolis Wellness Breakdown

If you’ve ever felt constantly tired, struggled with cravings, or felt like your metabolism just isn’t responding the way it used to — protein may be the missing piece.

At Studio Upgrade, this is one of the most common patterns we see in women across Indianapolis:

👉 Most women are significantly under-eating protein, even when they’re eating “healthy.”

Let’s break down why this matters — and how to fix it.

Why Women Tend to Undereat Protein

Many women grow up with nutrition messaging that emphasizes:

  • Eating less

  • Avoiding “too much” food

  • Focusing on calories instead of nutrients

Add in busy schedules, stress, hormonal changes, and appetite suppression from chronic stress — and protein often gets pushed aside.

What we typically see:

  • Most women eat 40–60g of protein per day

  • Their body actually needs 100–120g per day (sometimes more)

  • This gap matters more than most people realize.

Why Protein Is Essential for Women’s Metabolism

Protein is not just about muscle — it directly impacts:

✨ Metabolism

  • Protein has the highest thermic effect of all macronutrients, meaning your body burns more energy digesting it.

✨ Hormone Support

  • Adequate protein helps stabilize blood sugar, cortisol, and appetite-regulating hormones.

✨ Lean Muscle & Strength

  • Muscle is metabolically active tissue — the more you maintain, the higher your resting metabolism.

✨ Cravings & Energy

Low protein often shows up as:

  • Sugar cravings

  • Afternoon crashes

  • Feeling “hungry but not sure for what”

✨ Recovery & Stress Resilience

Protein provides the building blocks your body needs to repair tissues and adapt to stress.

How Much Protein Do Women Actually Need?

While everyone is different, a general guideline we use:

➡ 0.7–0.9 grams of protein per pound of lean body mass

For many women, this lands around:

  • 100–120g of protein per day

Spread evenly across meals and snacks

This is something we personalize during your Wellness Wednesday consult using real data — not guesswork.

Best Protein Sources (Real-Life Friendly)

You don’t need complicated meal plans to hit your numbers. Focus on quality and consistency.

Animal-based options:

  • Eggs

  • Chicken, turkey

  • Fish (salmon, tuna)

  • Greek yogurt

  • Cottage cheese

Plant-based options:

  • Lentils

  • Beans

  • Tofu & tempeh

  • Protein powders

  • Chia & hemp seeds (bonus fiber)

💡 Most women do best when every meal contains protein — not just dinner.

How to Hit Your Protein Goals Without Overthinking It

Simple strategies we teach clients:

  • Start your day with 30g at breakfast

  • Include 20–30g per meal

  • Add protein to snacks instead of carbs alone

  • Use protein shakes strategically (not as a meal replacement every time)

  • Consistency beats perfection.

What Low Protein Looks Like on Your ShapeScale Scan

When protein intake is too low, we often see:

  • Lower lean muscle mass

  • Slower metabolic rate

  • Higher inflammation markers

  • Poor recovery patterns

  • Water retention mistaken for “weight gain”

Your ShapeScale assessment helps us see how your body is responding — not just what the scale says.

Ready to Find Your Ideal Protein Target?

Protein needs are personal — based on your body composition, stress levels, activity, and goals.

✨ Book your free Wellness Wednesday consult to:

  • Review your ShapeScale data

  • Identify your optimal protein intake

  • Create a simple, realistic plan that fits your life

ShapeScale • Nutrition • Movement • Stress Strategy

Because fueling your body properly isn’t about restriction — it’s about support.

Brittaney Fortwendel