Protein Calculator for Women - Get 3% better.
A protein calculator for women estimates daily protein grams based on your body weight and goal so you can plan meals with confidence.
Choose a goal that matches your training phase, then use the protein range to build balanced meals. If you lift weights, keep protein steady and adjust calories and carbs first when progress stalls.
Quick summary
This protein calculator for women estimates daily protein grams from body weight and training goal. The page includes a protein chart, formulas, examples, FAQs, and references for practical meal planning.
Protein Calculator for Women
Use this calculator to set a daily protein range for maintenance, lean-mass gain, or fat loss. It uses grams per pound so you can adjust for your body size and avoid under-eating protein when you train harder.
Calculator
Enter your weight and goal to estimate a daily protein range. The calculator uses grams per pound targets that support muscle recovery, appetite control, and lean mass.
If you prefer kg, use 1.6 to 2.2 g per kg by matching the same goal range. Spread protein across 3-4 meals for easier digestion.
Protein chart
The chart below uses a 140 lb woman. It shows the daily protein range for each goal, with the middle number as a simple target.
| Goal | Range (g/day) | Target (g/day) |
|---|---|---|
| Maintain | 98 - 126 | 112 |
| Build lean mass | 112 - 140 | 126 |
| Fat loss | 126 - 154 | 140 |
Formula
The calculator multiplies body weight in pounds by a goal-based protein range. This keeps protein high enough for recovery and helps you hold onto lean mass when calories drop.
If you track in kilograms, use 1.6 to 2.2 g per kg for the same ranges. Pair protein with enough calories and carbs to support performance, then fine-tune weekly.
Example
Example: A 150 lb woman lifting three days per week chooses the lean mass range. Protein is 120 to 150 g per day, with a midpoint target of 135 g. That could be four meals at roughly 30 to 35 g each.
If strength is rising and energy is good, keep protein the same and adjust calories or carbs only if body weight changes too quickly.
FAQ
Does age change protein needs?
Protein quality matters more as you age. Stay in the middle or upper end of your range and prioritize a protein source at each meal to support muscle maintenance.
What if I do not lift weights?
Use the maintenance range and spread protein evenly. If you start strength training, switch to the lean mass range.
Is plant protein counted the same?
Yes, but you may need slightly more if most of your protein comes from plants. Mix sources like tofu, legumes, and grains.
How accurate is the calculator?
It gives a practical range based on body weight. Adjust up or down based on appetite, recovery, and changes in body weight.
Resources
For protein basics, review the Dietary Guidelines for Americans and USDA human nutrition resources.
Related tools: Lean Body Mass Calculator, Macro Calculator for Muscle Gain, and Creatine Dosage Per Day Calculator. These help you estimate lean mass, set macro targets, and support training recovery.