Protein Calculator for Women
How much protein you need a day, including pregnancy and breastfeeding. Health Canada's protein values for women by life stage, with the ISSN ranges for exercise.
Your protein per day
89 to 127 g/day
Regular exercise: 1.4 to 2 g/kg- Minimum, Health Canada RDA (0.8 g/kg) 51 g
- Pregnancy, second half (1.1 g/kg) 70 g
- Breastfeeding (1.3 g/kg) 83 g
Worked example
A woman who weighs 140 lb (63.5 kg) and exercises regularly:
- Minimum (Health Canada RDA) = 63.5 × 0.8 = 51 g a day
- Regular exercise (ISSN) = 63.5 × 1.4 to 2.0 = 89 to 127 g a day
- Second half of pregnancy = 63.5 × 1.1 = 70 g a day
- Breastfeeding = 63.5 × 1.3 = 83 g a day
Health Canada also gives the RDA in grams: 46 g a day for women 19 and over, and 71 g a day for pregnancy and for breastfeeding.
Protein for women by life stage and activity
For the weight entered in the calculator above.
| Situation | g/kg a day | g/day |
|---|---|---|
| Minimum, women 19+ (Health Canada) | 0.8 | 51 |
| Pregnancy, second half (Health Canada) | 1.1 | 70 |
| Breastfeeding (Health Canada) | 1.3 | 83 |
| Regular exercise (ISSN, Morton 2018) | 1.4 to 2 | 89 to 127 |
| Build muscle (lifting) (ISSN, Morton 2018) | 1.6 to 2.2 | 102 to 140 |
| Lose fat, keep muscle (lifting) (ISSN, Morton 2018) | 2.3 to 3.1 | 146 to 197 |
What changes versus the general protein calculator
- Pregnancy and breastfeeding are included. The general protein calculator leaves them out; this page shows Health Canada's 1.1 g/kg (second half of pregnancy) and 1.3 g/kg (breastfeeding).
- The RDA in grams for women: 46 g a day for women 19 and over, next to the 0.8 g/kg figure.
- Same ranges for exercise: the 1.4 to 2.0 g/kg (regular exercise) and 1.6 to 2.2 g/kg (building muscle) ranges are not sex-specific, so they do not change.
- Defaults: 140 lb with regular exercise, instead of 180 lb.
Frequently asked questions
How much protein does a woman need per day?
Health Canada's minimum (the RDA) for women 19 and over is 0.80 g per kg of body weight a day, or 46 g a day. Women who exercise regularly can use the 1.4 to 2.0 g/kg range of the International Society of Sports Nutrition. At 140 lb, that is 51 g a day as a minimum and 89 to 127 g a day with regular exercise.
How much protein do I need when pregnant?
Health Canada's RDA for pregnancy is 1.1 g/kg a day, or 71 g a day, and it applies to the second half of pregnancy. At 140 lb, 1.1 g/kg is 70 g. Your doctor, midwife or dietitian can adjust this for you.
How much protein do I need while breastfeeding?
Health Canada's RDA during breastfeeding is 1.3 g/kg a day, or 71 g a day. At 140 lb, 1.3 g/kg is 83 g.
Do women need less protein than men?
Not per kilogram. The ranges on this page are in grams per kg of body weight and are the same for adult women and men outside pregnancy and breastfeeding; the difference in grams comes from body weight.
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Health Canada. Dietary Reference Intakes tables: reference values for macronutrients (2005), protein by life stage. (read 2026-10-24)
- Health Canada. Dietary Reference Intakes tables: reference values for macronutrients (2005). (read 2026-10-24)
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. DOI: 10.1186/s12970-017-0177-8 (read 2026-10-24)
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. DOI: 10.1136/bjsports-2017-097608 (read 2026-10-24)