Short answer: If you lift, research suggests about 1.4 to 2.0 grams of protein per kilogram of body weight a day (roughly 0.6 to 0.9 grams per pound) is enough for most active people.[1] In a big review of strength-training studies, extra protein stopped adding muscle gains at around 1.6 g/kg a day.[2] For a 150 lb woman, that's roughly 95 to 135 grams a day, with about 110 grams as a solid target.
Hi friend! Protein math can feel like homework. It doesn't have to. Here's the simple version, no food scale required.
How much protein do women need per day when lifting?
The International Society of Sports Nutrition says 1.4 to 2.0 g of protein per kg of body weight a day is enough for most exercising people to build and keep muscle.[1] A large meta-analysis of 49 strength-training studies found protein helped support gains in muscle size and strength, and the benefit leveled off at about 1.6 g/kg a day of total protein.[2]
Quick note: these numbers come from research in healthy, exercising adults, not women only. The same per-kilogram math applies to you.
How do I figure out my number?
- Convert your weight to kilograms: pounds divided by 2.2.
- Multiply by 1.6 for a middle-of-the-range target.[2]
- Want a range? Multiply by 1.4 and 2.0.[1]
Example: 150 lb ÷ 2.2 = about 68 kg. 68 × 1.6 = about 110 g a day. Range: about 95 to 135 g.
Does eating more than 1.6 g/kg help more?
For muscle gains from lifting, the meta-analysis didn't see extra benefit past about 1.6 g/kg a day.[2] Going a bit higher, up to 2.0 g/kg, is still within the ISSN range.[1] So think "enough, every day," not "as much as humanly possible."
How much protein should I have per meal?
- About 20 to 40 grams per meal or shake is the general ISSN recommendation.[1]
- Spread it out. Protein servings spaced about every 3 to 4 hours across the day.[1]
- Before or after your workout both work. The ISSN says timing is mostly about what feels good for you.[1]
Do I need protein powder to hit my goal?
Nope. Whole foods totally count. But a shake is a practical way to get good-quality protein in, especially on busy days.[1] Think of it as a shortcut, not a requirement.
- Wellah Clear Whey Protein: 20g of protein isolate per serving in juicy flavors like Blue Hawaii and Raspberry Lemonade. Light, crisp, not a milkshake.
- Protein Sample Pack + Shaker Bottle: 3 single-serve samples of Wellah Whey Protein (20g of protein each) in 3 flavors, plus a shaker. Perfect for taste-testing.
- Grass-Fed Whey Protein + Pre & Probiotics: 20g of grass-fed whey isolate per scoop, creamy and naturally sweetened with stevia.
Browse everything in the protein collection. Can't pick between clear and creamy? Our clear whey vs. regular whey guide breaks it down.
What does a day of protein look like?
Here's one easy way to land around 110 grams. Your foods will vary, so check the labels on what you eat.
- Breakfast: a protein-forward meal, about 25 to 30g.
- Lunch: about 25 to 30g.
- After your workout: one Wellah protein shake, 20g.
- Dinner: about 30 to 35g.
Boring? A little. Effective? Also yes. Need snack ideas? Try our 7 ways to help get your daily protein in.
FAQ
How much protein does a woman need a day if she lifts weights?
Research suggests about 1.4 to 2.0 grams per kilogram of body weight a day (about 0.6 to 0.9 grams per pound) for most exercising people. Around 1.6 g/kg a day is a solid middle target.
Is more protein always better for muscle?
Not really. In a large review of strength-training studies, extra protein stopped adding muscle gains at about 1.6 g/kg of body weight a day.
How much protein should I eat in one meal?
About 20 to 40 grams per meal or shake, spread out every 3 to 4 hours, is the general recommendation from the International Society of Sports Nutrition.
Should I have protein before or after my workout?
Either works. The research says timing is mostly about what feels best for you, so pick the one that fits your day.
Do I need protein powder?
No. Whole foods count. A protein shake is just a practical way to add good-quality protein on busy days.
This article is for general information and is not medical advice. Talk to your doctor before starting any new supplement, especially if you are pregnant or nursing, have a health condition, or take medication.
References
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018.
