How Much Protein Do You Really Need? Differences Between Men and Women

When
it
comes
to
protein,
there’s
a
lot
of
noise
out
there.
Between
fitness
trends
and
diet
plans,
it’s
hard
to
know
how
much
you
should
actually
be
getting.
And,
let’s
be
real—our
needs
vary
depending
on
who
we
are
and
what
stage
of
life
we’re
in.
Today,
let’s
talk
about
how
much
protein
is
ideal
for
men,
women,
and
everyone
in
between.

Key
Takeaways

According
to

very
well
health,
protein
intake
requirements
depends
on
age,
gender,
and
special
circumstances:

• Teenage
  girls
  (14–18
  years):
  46
  grams
  daily.
• Teenage
  boys
  (14–18
  years):
  52
  grams
  daily.
• Adult
  women
  (19+
  years):
  46
  grams
  daily.
• Adult
  men
  (19+
  years):
  56
  grams
  daily.

Age,
Gender,
and
Special
Circumstances

How
much
protein
your
body
needs
isn’t
a
one-size-fits-all
answer.
It
changes
with
age,
gender,
and
life
stage.
Let’s
break
it
down
group
by
group
so
you
can
find
the
right
target
for
yourself
or
your
loved
ones.

For
infants,
protein
supports
rapid
growth
and
development
during
the
first
year
of
life.
Babies
are
busy
building
every
system
in
their
tiny
bodies,
and
protein
acts
as
the
scaffolding.
As
kids
grow
older,
protein
helps
maintain
that
growth
spurt
energy
while
supporting
their
developing
muscles
and
bones.

Teenagers

• 
  Teenage
  girls
  (14–18
  years):
  46
  grams
  daily.
• 
  Teenage
  boys
  (14–18
  years):
  52
  grams
  daily.

Teenage
years
bring
rapid
physical
changes,
not
to
mention
hormonal
chaos.
Protein
helps
support
everything
from
growing
taller
to
managing
energy
levels.

Boys
usually
require
more
protein
due
to
increased
muscle
mass
and
a
faster
rate
of
growth
compared
to
girls.

Adults

• 
  Adult
  women
  (19+
  years):
  46
  grams
  daily.
• 
  Adult
  men
  (19+
  years):
  56
  grams
  daily.

For
most
adults,
the
protein
needs
are
relatively
stable
unless
activity
levels
or
health
conditions
demand
otherwise.

Women
generally
require
less
protein
than
men
because
of
differences
in
muscle
mass
and
metabolism.

Pregnant
and
Breastfeeding
Individuals

• 
  Pregnant
  individuals:
  70
  grams
  daily.

Protein
requires
increase
significantly
during
pregnancy
and
breastfeeding.

Growing
a
human
takes
extra
resources,
and
protein
plays
a
critical
role
in
fetal
development,
maternal
health,
and
milk
production
postpartum.
It’s
like
the
building
blocks
for
two
people
instead
of
one!

Why
Men
and
Women
Have
Different
Protein
Needs

So,
why
does
protein
intake
differ
between
genders?
It
comes
down
to
biology.
Men
typically
have
more
muscle
mass
than
women,
and
muscle
requires
more
protein
to
maintain.

Additionally,
men
often
have
higher
basal
metabolic
rates,
meaning
their
bodies
burn
more
calories
even
at
rest.

Women,
however,
require
protein
for
processes
like
maintaining
hormonal
balance
and
supporting
reproductive
health.
While
the
gap
between
male
and
female
protein
needs
isn’t
enormous,
it’s
significant
enough
to
be
factored
into
dietary
guidelines.

Protein
for
Active
Lifestyles

If
you’re
someone
who
hits
the
gym
regularly
or
leads
a
physically
demanding
life,
protein
needs
increase.
Exercise,
especially
strength
training
or
endurance
workouts,
breaks
down
muscle
fibers.

Here’s
what
experts
suggest
for
active
individuals:

• 
  Endurance
  athletes:
  1.2–1.4
  grams
  of
  protein
  per
  kilogram
  of
  body
  weight.
• 
  Strength
  athletes:
  1.6–1.8
  grams
  per
  kilogram
  of
  body
  weight.

To
put
that
into
perspective,
let’s
say
you
weigh
150
pounds
(68
kg).
If
you’re
a
runner,
you’d
aim
for
82–95
grams
daily.
But
if
you’re
a
weightlifter,
you
might
shoot
for
109–122
grams
daily.
That’s
almost
double
the
standard
recommendation
for
non-active
adults.

Where
to
Get
Your
Protein

Animal-based
proteins
are
“complete,”
meaning
they
contain
all
the
essential
amino
acids
your
body
can’t
produce
on
its
own.
They’re
great
options
if
you
eat
meat
or
dairy.

Plant-based
proteins
often
require
a
little
more
creativity.
Combining
foods,
like
rice
and
beans
or
hummus
with
whole-grain
bread,
ensures
you
get
a
full
range
of
amino
acids.

Supplements

If
you
struggle
to
hit
your
protein
goals,
different
supplements
can
be
a
convenient
addition
to
your
diet.
The
right
supplement
can
make
all
the
difference
in
achieving
your
health
goals.
For
instance,
the

GLP1
companion
drink
is
designed
to
complement
your
wellness
routine
by
supporting
appetite
regulation
and
promoting
balanced
energy
levels.

This
drink
can
be
a
great
addition
to
your
diet,
especially
if
you’re
working
on
weight
management
or
maintaining
steady
blood
sugar
levels.

Packed
with
nutrients
that
work
synergistically,
it’s
a
smart,
science-backed
way
to
enhance
your
overall
dietary
strategy
while
ensuring
your
body
gets
the
support
it
needs.

Just
remember,
supplements
are
not
a
replacement
for
whole
foods.

What
are
the
Signs
of
Protein
Deficiency?

Not
getting
enough
protein
can
sneak
up
on
you.
Symptoms
often
start
small
but
can
worsen
over
time:

• Feeling
  fatigued
  or
  weak
• Loss
  of
  
  muscle
  mass
  or
  difficulty
  building
  it
• Thinning
  hair
  or
  brittle
  nails
• Slow
  healing
  from
  injuries
• More
  frequent
  colds
  or
  illnesses

*If
you
notice
any
of
these
signs,
it’s
worth
taking
a
closer
look
at
your
diet.
Small
adjustments
can
make
a
big
difference.

Can
You
Overdo
It
on
Protein?

Yes,
too
much
protein
can
be
a
problem,
especially
if
it
comes
at
the
expense
of
other
important
nutrients.
Overloading
on
protein
can
strain
your
kidneys,
particularly
if
you’re
not
drinking
enough
water.

Balance
is
everything.
Aim
for
your
recommended
range
and
let
the
rest
of
your
diet
include
a

variety
of
carbs,
fats,
and
micronutrients
to
keep
your
body
functioning
at
its
best.

Simple
Ways
to
Boost
Your
Protein
Intake

Upgrade
Your
Breakfast

If
you’re
starting
your
mornings
with
sugary
cereals
or
plain
toast,
it’s
time
for
a
switch.
Options
like
scrambled
eggs,
Greek
yogurt
with
a
sprinkle
of
granola,
or
a
quick
protein
shake
can
keep
you
full
and
energized
for
longer.

Eggs
are
a
classic
for
a
reason
–
they’re
versatile,
quick
to
prepare,
and
packed
with
high-quality
protein.
Greek
yogurt,
on
the
other
hand,
can
be
a
refreshing
option
loaded
with
calcium
and
probiotics.

If
you’re
short
on
time,
blending
a
scoop
of
protein
powder
with
milk
and
some
fruit
gives
you
a
portable,
nutrient-dense
breakfast
in
minutes.

Snack
Smarter

Instead
of
reaching
for
chips
or
cookies,
keep
high-protein
options
within
arm’s
reach.

Nuts
and
seeds,
string
cheese,
hard-boiled
eggs,
or
protein
bars
are
all
quick,
convenient
choices
that
don’t
require
much
prep.

For
example,
a
handful
of
almonds
not
only
delivers
protein
but
also
healthy
fats
and
fiber
to
keep
hunger
at
bay.

Protein
bars
are
perfect
for
on-the-go
days,
but
look
for
brands
with
minimal
added
sugar
and
a
good
protein-to-calorie
ratio.

Plan
Protein
Into
Every
Meal

For
lunch,
toss
some
grilled
chicken
or
tofu
into
your
salad.
For
dinner,
add
a
hearty
serving
of
beans
to
your
soup
or
stew.

Even
meals
like
pasta
can
benefit
from
a
protein
boost—think
shrimp,
lean
beef,
or
plant-based
options
like
lentils.

By
intentionally
planning
your
meals
this
way,
you’ll
naturally
get
closer
to
your
protein
targets
without
feeling
like
you’re
trying
too
hard.

Batch
Cook
Your
Protein

Batch
cooking
is
a
lifesaver
for
anyone
juggling
a
packed
schedule.
Spend
a
couple
of
hours
on
the
weekend
preparing
high-protein
meals
that
can
be
reheated
or
mixed
into
other
dishes
throughout
the
week.

Think
hearty
options
like
a
big
pot
of
chili,
stir-fried
chicken
and
vegetables,
or
baked
salmon
fillets.
These
dishes
freeze
well
and
can
be
portioned
out
for
lunches
and
dinners.

Another
pro
tip:
cook
up
a
big
batch
of
quinoa,
lentils,
or
hard-boiled
eggs
to
have
on
hand
for
quick
add-ons
to
meals
or
snacks.

The
Bottom
Line

Protein
is
the
backbone
of
a

healthy
diet,
no
matter
your
age
or
activity
level.
From
infants
to
active
adults
and
pregnant
individuals,
everyone
has
unique
protein
needs.
By
knowing
your
target
and
making
conscious
food
choices,
you
can
ensure
your
body
has
what
it
needs
to
thrive.

So,
what’s
on
your
plate
today?
If
it’s
packed
with
protein,
you’re
on
the
right
track!

Sources

1.
WebMD
–


Discover
How
Much
Protein
You
Should
Be
Eating
Daily
Based
on
Your
Age
and
Sex