How much protein do I need per day?
For most active women, a practical target is roughly 1.4 to 2.0 grams of protein per kilogram of body weight (about 0.6 to 0.9 grams per pound). For a 65 kilogram woman, that is around 90 to 130 grams a day. The minimum recommended for sedentary adults is lower, around 0.8 grams per kilogram.
Spread it across three to four meals if you can. Higher protein helps you keep muscle while losing fat and keeps you fuller.
General information, not medical advice. If something feels wrong, or you have a health condition, check with your doctor first.
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