Is 100 g of protein a day too much for a woman?

For a healthy woman weighing about 63 to 83 kg, 100 g a day sits within the 1.2 to 1.6 g per kg range. If you have kidney disease, ask your GP or a dietitian.

Do women need more protein after menopause?

Expert groups on ageing advise more than the basic adult minimum to protect muscle, especially if you are active. Menopause itself has no separate official figure.

How do I work out my own number?

Use the free protein calculator. It needs only your weight, activity and goal.

How much protein do women over 40 need?

Updated 29 October 2026

The UK reference intake is 0.75 g of protein per kg of body weight a day, which covers basic needs. To keep and build muscle, the research points higher: about 1.2 to 1.6 g per kg for women who are active or strength training. For a 65 kg woman that is about 80 to 105 g a day, spread across meals.

Where the numbers come from

Figure	What it is for	Source
0.75 g per kg	UK reference intake for adults: enough for basic needs	British Nutrition Foundation
1.0 to 1.2 g per kg	At least this for healthy adults over 65	ESPEN, PROT-AGE
1.2 g per kg or more	Older adults who exercise or are active	PROT-AGE
About 1.6 g per kg	Above this, extra protein added no more muscle in strength trainers	Morton and others, 2018

There is no official figure just for women aged 40 to 60. The expert groups above wrote for people over 65 or for people in training studies. Using 1.2 to 1.6 g per kg borrows from both, and it is the range our protein calculator uses.

Making it practical

Spread it across three or four meals of about 25 to 30 g each. How much protein per meal explains why.
Build meals around a protein food: fish, eggs, meat, beans, lentils, tofu, yoghurt or cheese, as the Eatwell Guide suggests.
Protein works best for muscle alongside strength training, not instead of it.

Know your starting point: work out your daily protein with the protein calculator and check your strength with the home strength test.

Questions people also ask

Is 100 g of protein a day too much for a woman?: For a healthy woman weighing about 63 to 83 kg, 100 g a day sits within the 1.2 to 1.6 g per kg range. If you have kidney disease, ask your GP or a dietitian.
Do women need more protein after menopause?: Expert groups on ageing advise more than the basic adult minimum to protect muscle, especially if you are active. Menopause itself has no separate official figure.
How do I work out my own number?: Use the free protein calculator. It needs only your weight, activity and goal.

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Sources

Ojafi gives general food and exercise guidance. It is not medical advice and does not diagnose or treat any condition. See our medical disclaimer.