If you're wondering how many grams of protein a woman should consume per day, there's no cut and dry answer. It depends on your weight, your activity level, and whether or not you're pregnant. There's an easy way to calculate the number of protein grams that's right for you. Just take your weight in pounds and divide it by 2.2 to figure out your weight in kilograms. Then multiply that number by 0.8 (not very active) through 1.8 (extremely active), depending on how much exercise you get. As a general guideline, the USDA's RDA for protein for adults is 0.8 grams per kilogram of body weight per day. The USDA's average requirement of protein for women ages 31-50 is 46 g/day. But, as you can see from this chart, you'll need to up that if you keep an active life; you should also increase protein intake if you are pregnant or nursing.
Check out the chart below to see how much protein you should be eating each day. If you don't see your weight, just use the formula above to calculate your daily protein. See the chart after the break!
|Weight in pounds||Weight in kilograms||Protein per day if you're not very active
(kg multiplied by 0.8)
|Protein per day if you're active or pregnant
(kg multiplied by 1.3)
|Protein per day if you're extremely active or in training
(kg multiplied by 1.8)
|100 lbs||45.5 kg||36.4 g||59.2 g||81.9 g|
|105 lbs||47.7 kg||38.2 g||62 g||85.9 g|
|110 lbs||50 kg||40 g||65 g||90 g|
|115 lbs||52.3 kg||41.8 g||68 g||94.1 g|
|120 lbs||54.5 kg||43.6 g||70.9 g||98.1 g|
|125 lbs||56.8 kg||45.4 g||73.8 g||102.2 g|
|130 lbs||59.1 kg||47.3 g||76.8 g||106.4 g|
|135 lbs||61.4 kg||49.1 g||79.8 g||110.5 g|
|140 lbs||63.6 kg||50.9 g||82.7 g||114.5 g|
|145 lbs||65.9 kg||52.7 g||85.7 g||118.6 g|
|150 lbs||68.2 kg||54.7 g||88.7 g||122.8 g|
|155 lbs||70.5 kg||56.4 g||91.7 g||126.9 g|
|160 lbs||72.7 kg||58.2 g||94.5 g||130.8 g|
|165 lbs||75 kg||60 g||97.5 g||135 g|
Based on the numbers above, do you already get enough protein per day?