Protein Intake Calculator for Women
Get your daily protein target as an honest low-high range in grams, based on your body weight and activity goal — plus food equivalents, right in your browser.
Processed entirely in your browser — nothing you enter here is ever uploaded.
Result
About this tool
Protein recommendations are given in grams per kilogram of body weight, not as a flat number for "women" or "men" — so this page opens the same calculator with the same evidence-based ranges, ready for you to enter your own weight and activity level.
A common misconception is that women need dramatically less protein than men or should avoid higher intakes for fear of "bulking up"; in practice the RDA minimum of 0.8 g/kg and the higher ISSN ranges for active adults, muscle gain or weight loss apply the same way regardless of sex — what changes the target is body weight, training and goal, not gender.
Pick the activity or goal option that matches your life — sedentary, active, muscle gain, endurance training or weight loss while preserving muscle — and enter your weight to see your personal range in grams, plus food equivalents to make the number concrete.
Example. A body weight of 70 kg on the sedentary band returns a daily range of 56 to 70 grams, from 0.8 to 1.0 grams per kilogram.
Limit. The five goal bands are fixed gram-per-kilogram pairs, and the page takes weight only, with no age or calorie field.