What Your Result Means

Understanding your daily gram target is the first step toward better hormonal health and body composition. The protein intake for women calculated above is personalized based on your physical markers.

• Maintenance: If your goal is to stay healthy, your number represents the minimum intake to prevent muscle loss.
• Weight Loss: When in a deficit, protein is crucial to ensure you lose fat rather than lean muscle tissue.
• Muscle Gain: To build a toned physique, your intake must support the repair of muscle fibers post-workout.

Why Women Require Specific Protein Targets

Women’s bodies have different nutritional requirements compared to men due to hormonal fluctuations, lower average lean mass, and bone density considerations. Adequate protein intake for women supports:

Hormonal Balance

Proteins are the building blocks of hormones. Essential amino acids are needed to synthesize insulin, growth hormones, and even those that regulate the menstrual cycle.

Bone Density

As women age, the risk of osteoporosis increases. Protein works alongside calcium and Vitamin D to maintain bone matrix strength.

The Science Behind the Calculation

Our algorithm uses a three-pillar approach to determine your needs:

1. The BMR Component: We use the Harris-Benedict formula specifically calibrated for female physiology.
2. The Activity Multiplier: Physical activity increases the turnover of muscle protein, requiring a higher daily intake.
3. Goal Adjustment: Multipliers range from 0.8g per kg (sedentary) up to 2.0g per kg (athletic bulking) to ensure your specific fitness outcome is met.

Real World Examples

Top Protein Sources for Women

To hit your protein intake for women targets, prioritize these nutrient-dense options:

Frequently Asked Questions