Protein recommendations for women range from the RDA's 0.8g per kg bodyweight (which is enough to prevent deficiency but not enough for body composition goals) to the fitness-influencer standard of 1g per pound (which is unnecessarily high and crowds out other nutrients). The real evidence sits in the middle.
Evidence-based ranges
Sedentary women
0.8-1.0 g per kg bodyweight. Prevents deficiency.
Recreationally active (3-4 sessions/week)
1.2-1.6 g/kg. Supports recovery and modest muscle building.
Strength-training, body recomposition goals
1.6-2.0 g/kg. Optimises muscle protein synthesis. Diminishing returns above 2.2.
Cutting calories while training
Higher end (2.0-2.2 g/kg). Preserves muscle in deficit.
How to hit the target without obsessing
A 65kg woman aiming for 1.6 g/kg needs around 100g protein daily. That's: Greek yoghurt (15g) at breakfast, chicken breast (30g) at lunch, salmon fillet (25g) at dinner, plus 30g across snacks (one scoop whey, a handful of nuts, cottage cheese). Achievable without thinking about it once you know which foods deliver.
Distribute across 3-4 meals — body absorbs roughly 30-40g per sitting for muscle protein synthesis; surplus per meal is used for energy, not muscle building. Three meals at 30g beats two meals at 50g.
The supplement question
Whey protein powder is convenient and high-quality. £30-40 for a month's supply (Bulk, MyProtein UK). Not necessary if you hit targets from food. Avoid the protein bars heavy in sugar alcohols — they often cause digestive issues without delivering enough protein to justify.
Most active women undereat protein but don't need extreme amounts. 1.4-1.8g per kg covers almost all goals; obsessing over the exact number matters less than consistency.