Quick answer: The UK RNI is about 0.75g of protein per kg of bodyweight per day (roughly 45g for an average woman) — but that’s the minimum to avoid deficiency. Active women, those building muscle, or in midlife do better on 1.2–2.0g per kg, spread across meals.
The UK guideline vs what’s optimal
The UK reference nutrient intake (RNI) is 0.75g/kg/day — about 45g for a 60kg woman. That prevents deficiency but isn’t optimal for strength, body composition or healthy ageing. Most sports-nutrition research points to 1.2–2.0g/kg for active women.
How to hit your target
Spread protein across the day — roughly 20–30g per meal is more useful than one big hit. Whole foods first; a scoop of protein powder bridges the gap on busy days. For the deeper dive, read how much protein women need.
Worked example
A 65kg woman training 3–4x/week: 65 × 1.6 ≈ 104g/day. That’s achievable with protein at each meal plus one shake — e.g. eggs at breakfast, chicken or tofu at lunch, a shake post-workout, fish or beans at dinner.
Frequently asked questions
How much protein should a woman eat a day in the UK?
The UK RNI is 0.75g/kg/day (about 45g for an average woman), but active women and those building muscle benefit from 1.2–2.0g/kg per day, spread across meals.
Is 100g of protein a day enough for a woman?
For most women around 60–70kg who train regularly, 100g per day is a solid target that supports muscle, recovery and satiety.
Can you eat too much protein?
Very high intakes are unnecessary for most women and offer no extra benefit. Staying within 1.2–2.0g/kg is effective and safe for healthy adults.
Related reading
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This article is general information, not medical advice. If you’re pregnant, breastfeeding, or have a health condition, check with your GP or a registered dietitian before changing your protein intake or supplements.