Protein intake is a hot topic right now—and for good reason. Everyone from influencers to doctors is talking about protein. Specifically, how much we need and why it matters. If you’ve ever wondered whether you’re getting enough (or maybe even too much), you’re not alone. In this article, we’ll break down everything you need to know about daily protein intake for women, including how your needs may shift through different life stages, the best protein sources, and whether collagen powder or a protein shake can help you meet your goals.
What Is Protein and Why Do You Need It?
Let’s start with the basics: protein is one of the three macronutrients (alongside fats and carbohydrates) that your body needs to function properly. It’s made up of amino acids, which act like tiny building blocks for your muscles, skin, hair, hormones, and enzymes.
When you eat protein, your body breaks it down into these amino acids, which are then used to repair and build tissue, support immune function, balance hormones, and even support metabolic health.1 It’s an essential part of a healthy diet—especially for women who are physically active, managing hormonal changes, or looking to maintain strength as they age.
How Much Protein Should I Eat a Day?
There’s no one-size-fits-all answer here, but there are general guidelines. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day—but that’s the bare minimum to prevent deficiency, not to thrive.
Many experts now recommend that women aim for closer to 1.2–2.0 grams of protein per kilogram of body weight, especially if you’re active, over 40, or looking to maintain muscle mass.2 Here’s a quick way to estimate your daily intake:
Your weight in pounds ÷ 2.2 = weight in kilograms
Weight in kg x 1.2 to 2.0 = grams of protein per day
For example:
A 150-lb woman weighs about 68 kg.
68 kg x 1.5 = 102 grams of protein per day (a solid target for active women).
What Are the Best Protein Sources?
Not all protein is created equal. You can get protein from both animal and plant-based sources, and each has its own benefits. Here's a breakdown of some of the best options:
Animal-Based Protein Sources:
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Chicken breast
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Salmon and other fatty fish
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Greek yogurt (dairy-based)
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Eggs
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Turkey
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Lean beef
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Cottage cheese
These are known as complete proteins, meaning they contain all nine essential amino acids your body can’t make on its own.
Plant-Based Protein Sources:
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Lentils
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Chickpeas
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Tofu and tempeh
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Edamame
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Quinoa (a complete plant protein)
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Hemp seeds
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Chia seeds
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Nuts and nut butters
Most plant proteins are incomplete, but combining them (like rice and beans) can help you get the full range of amino acids.
Protein Shakes, Powders, and Collagen: Do You Need Them?
If hitting 100+ grams of protein a day feels daunting, you’re not alone. That’s where protein shakes and powders can make life easier. They’re convenient, versatile, and a great tool for boosting your intake without having to prepare a full meal.
Some popular options include:
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Whey protein: A fast-digesting, complete protein made from dairy.
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Plant-based proteins: Like pea, hemp, or rice protein—great for vegans or those with dairy sensitivities.
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MENO Healthy Aging Collagen & Protein Powder: With ingredients like whey protein and collagen types I and III, it supports maintaining muscle mass, healthy skin, and joints; its probiotics help support a healthy digestive tract and vagina; and its blend of vitamins K, calcium, biotin, and other essential nutrients gives bones, hair, skin, and the immune system the boost they need as we age.*
Signs You Might Need More Protein
It can be tricky to tell whether you’re getting enough protein—especially if you’re eating mostly plant-based or have a light appetite. Here are some signs to look out for:3
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You feel hungry shortly after meals
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You’re losing muscle mass or feel weak
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You’re not recovering well from workouts
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Your hair or nails feel brittle
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You experience frequent mood swings or brain fog
If you’re experiencing several of these symptoms, it may be worth speaking with your healthcare provider or a dietitian to evaluate your diet.
When to Talk to a Doctor
If you have a chronic health condition, are pregnant or breastfeeding, or have recently changed your diet (for example, switching to vegan or vegetarian), it’s a good idea to check in with your doctor or a registered dietitian. They can help tailor your protein needs and make sure you’re getting a healthy balance of nutrients.
Final Thoughts
Protein isn’t just for bodybuilders or athletes. It’s essential for every woman, at every stage of life—from maintaining muscle and bone strength in your 20s and 30s to supporting hormonal health and aging well in your 40s and beyond.
Focusing on high-quality protein sources—whether that’s a plate of grilled salmon, a lentil stew, or a daily protein shake—can go a long way in helping you feel strong, energized, and balanced. And don’t forget: your gut health plays a big role in how well you absorb protein and nutrients, so pair your protein goals with a supportive probiotic like URO.*
A note on sex and gender: Sex and gender exist on spectrums, and this article uses terms like “male” or “female” to refer to sex assigned at birth. Learn more.
