The general adult women’s protein intake guideline provided by the Institute of Medicine (IOM) and the World Health Organisation (WHO) is a minimum of around 46-56 grams. This recommended daily protein intake can vary depending on factors like age, weight, physical activity level and overall health.
Protein intake is particularly important for women looking to build muscle. A common guideline for muscle building is to consume around 1.3 to 2.2 grams of protein per kilogram of body weight per day.
For example, if a woman weighs 68 kilograms, her protein intake for muscle building might range from 90 to 150 grams of protein per day.
It's worth noting that exceeding protein recommendations excessively does not necessarily lead to additional muscle gain, as other factors such as overall calorie intake, training program, and recovery also play significant roles.
It's also important to note that these recommendations are based on average needs and may not be suitable for everyone. Some individuals, such as athletes or pregnant and breastfeeding women, may require higher protein intakes to support their increased physical demands and promote optimal health.
If you have specific dietary or health concerns, it is advisable to consult with a healthcare professional or registered dietitian who can provide personalised recommendations based on your individual needs and goals.