As women, our protein needs change with age, hormones, and activity levels. Here’s the simple breakdown: 20s–30s Even if you’re mostly sedentary, protein supports energy, mood, and muscle. Most women benefit from a high protein intake of 75–100g per day. If you train regularly or lift weights, you may benefit from up to 2g per kg of bodyweight to support recovery and muscle growth. 40s Typically, when Hormones begin to shift (often before menopause). Muscle becomes harder to maintain. Aiming for around 85–110g per day helps protect strength and metabolism. 50+ (peri-menopause and beyond) Oestrogen declines and muscle loss accelerates if we don’t actively support it. Protein becomes a daily priority to minimise muscle loss. Most women benefit from 95–120g per day, depending on size and activity. And this is important: You don’t have to be a gym girl to need protein. You just have to want to feel stronger now - and later. Simple rule if you hate numbers: Include a proper protein source at every meal Build your plate around it Because under-eating protein doesn’t show up immediately. It shows up over time.