How Much Protein Do Women Really Need to Lose Fat and Build Muscle?

If there’s one nutrient that gets more hype than it deserves, it’s protein. And if there’s one nutrient most women still under-eat? It’s protein.

You’ve probably heard everything from “you get enough if you eat balanced meals” to “slam shakes all day like a bodybuilder.” No wonder it’s confusing. So let’s clear it up.

Not just for bros in stringer singlets.

Why Protein Matters So Much

Protein isn’t just about “building muscle” (though that’s a big part of it). It also:

• Keeps you fuller for longer (no more 3pm snack attacks).

• Helps you hang onto muscle when you’re dieting.

• Supports recovery so you can actually get stronger session to session.

• Makes fat loss look good, because muscle = shape. I explained the difference between weight loss and fat loss here in a previous post.

Without enough protein, dieting just makes you smaller and softer. With enough protein, you actually look toned.

The Numbers

(Without the Overwhelm)

Here’s the range that works for women chasing fat loss + muscle retention:

👉 1.6–2.2 grams per kilo of body weight per day

So if you’re 65kg, that’s about 100-140g protein a day.

Not 40g. Not “just whatever’s in your dinner.” And definitely not “I think I get enough from veggies.”

What That Looks Like in Real Food

You don’t have to live on chicken breast. Mix it up:

• Greek yoghurt with fruit (15-20g).

• A scoop of protein powder in your oats or smoothie (20-25g).

• 2 eggs + 2 egg whites (20g).

• Salmon fillet at dinner (30g).

• Edamame, lentils or tofu if you’re plant-based.

Hit that across the day and suddenly your meals feel satisfying and your training pays off.

Common Protein Myths (Busted)

❌ “Too much protein will bulk me up.”

Reality: Women don’t accidentally wake up jacked. Muscle takes time, effort and heavy lifting.

❌ “Protein powder is dangerous.”

Reality: It’s just powdered food. Handy if you can’t get enough from meals.

❌ “I eat healthy, so I’m fine.”

Reality: “Healthy” doesn’t always mean “enough protein.” A salad with lettuce, tomato, and avocado is great… but it’s not protein.

Bottom Line

If you want to lose fat and keep muscle, protein isn’t optional. It’s the foundation.

Eat enough of it every day, pair it with strength training and watch your body start to look the way you’ve always wanted: strong, lean & toned.

If you’re ready to stop guessing macros and start following a plan that works, check out my Bodygoal Breakthrough Program.