How Much Protein Women Should Consume Daily: It's common for women to take equal care of men's protein needs, but when it comes to their own health, their diets include only a few protein options. Many people still believe that only men need protein to build muscle, but the truth is quite the opposite. Women also need ample protein to stay healthy, energetic, and fit.

In fact, protein is a vital nutrient for our bodies, and it's even more important for women. A balanced protein intake is essential for maintaining muscle mass, weight control, metabolic rate, and bone strength. It's also important to know that every woman's needs aren't the same. The amount of protein they need varies depending on their age, weight, activity level, and health goals (such as weight loss, muscle building, or staying fit).

How much protein should you consume daily?

-For moderately active women, 0.8 grams of protein per kilogram of body weight is considered sufficient.

-If you are slightly more active or exercise daily, consuming up to 1.0 grams of protein per kilogram is beneficial.

-For weight loss, muscle building, or improved fitness, experts recommend consuming 1.2 to 1.5–1.7 grams of protein per kilogram daily.

Think about it this way:
If you weigh 60 kilograms and engage in light activity, you should consume at least 48 to 60 grams of protein daily. If your goal is to lose weight or build muscle, this amount can increase to 72 to 90 grams.

The need increases during certain times:

-According to Harvard Health, a woman's protein demand increases during pregnancy or breastfeeding. For this, it is recommended to consume 75 to 100 grams of protein daily to ensure adequate nutrition for both mother and baby. As we age, especially after 50, muscle mass begins to decline. In such situations, a little extra protein can be beneficial.

Where to get protein?

There are many sources of protein. For non-vegetarians, chicken, fish, eggs, milk, and yogurt, and for vegetarians, lentils, rice, cheese, soy, nuts, seeds, pulses, and vegetables. Experts recommend including 15–25 grams of protein in each meal.

You can create your diet plan like this:
Breakfast: Yogurt or cheese + porridge or roti
Lunch: Dal, rice, or chicken/fish + vegetables
Evening: Nuts/soy snack or milk/buttermilk
Dinner: Roti + lentils or tofu/paneer

This way, it becomes easier to consume protein three to four times a day, and the body gets balanced nutrition.

Experts have long advocated that every woman should determine the right amount of protein for herself based on her age, weight, and lifestyle. For women with a normal lifestyle, approximately 0.8–1 g/kg daily is sufficient. However, if you want to stay fit, lose weight, or exercise, your protein needs increase, and should be increased to 1.2–1.7 g/kg.

Clearly, a proper diet, adequate protein, and a healthy lifestyle will help maintain your health, muscles, and fitness. Whether you're just starting a diet for the first time or want to stay fit as you age, protein should be an important part of your diet.

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