Nutrition

How Much Protein Should I Be Having?

How Much Protein Should I Be Having?

It’s an unwritten rule that getting plenty of protein is an essential part of your fitness journey. However, often women have no idea just how much protein they should be having. We’re going to take a look at how much protein you should be aiming to have each day and ways to up your intake if you’re not getting enough..

Am I getting enough protein?

We all know that when it comes to getting lean, keeping fit, losing weight and actually just keeping your body healthy, that you need to drink plenty of water. People often ask “are you getting enough water?”. But rarely do you get asked, “Are you getting enough protein?”. Getting enough protein is just as important as getting enough water and this is sometimes hard to understand. However, you might already think you get plenty of protein, but are you sure you’re getting enough?

Here are a few things that suggest you might need to up your protein intake:

  • Cravings  Eating enough protein can actually help curb those sugary cravings by controlling your blood sugar levels.
  • Stress – Your body produces hormones which can actually break down your muscle tissue when you are stressed. Consuming more protein can counteract these effects and can actually aid in reducing your stress levels.
  • Struggling to lose weight – When you reduce your calories in an effort to lose weight you can also unintentionally lower your muscle mass too. Keeping your protein up means you will lose fat as opposed to muscle and will help you achieve a much leaner, defined physique.
  • Fatigue – If you find yourself feeling exhausted after a perfectly normal day or after finishing a workout, a protein deficit could be the culprit. Getting more protein into your diet could help you have more energy.

How much protein should I have per day?

Below, we’ve outlined how much protein you should be having based on your activity level and your weight in pounds. Your body needs the right amount of protein to recover after intense work-outs and build muscle. However, a certain amount is needed to maintain a healthy lifestyle regardless of how often you work-out. Plus, protein contributes to healthy hair, skin and nails, which for all us ladies is definitely a reason to increase your consumption!

                Activity Level/Recommended Protein                 
Sedentary and Overweight: 0.5 – 0.6g/lb
Sedentary and Normal Weight : 0.6-0.7g/lb
Active: 0.8-1g/lb
Very Active/Competitive Athlete: 1g/lb
Light Body-Builder: 1-1.2g/lb

How can I increase my Protein intake?

Below, we’ve included some of the best sources of protein to help you increase your intake. Try adding these to your diet if you don’t already have them regularly!

How much protein and protein sources for women

If you’re struggling to add more protein into your diet, whether its due to cost or consumption (or both!), IdealLean Protein offers 23g of protein per serving and at just 103 calories, it is the perfect way to increase your intake without sacrificing your macros, or your budget!

Choose from our delicious range of flavours:



Sophie Seddon

Sophie Seddon

Lifestyle Editor


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