Quick answer: To build muscle, most women should eat 1.6–2.2g of protein per kg of bodyweight per day, spread across 3–4 meals of ~20–30g each, alongside progressive resistance training. For a 65kg woman that is roughly 105–145g per day.
The number to aim for
Muscle-building research consistently lands around 1.6–2.2g/kg/day for those training. Going much higher does not add benefit for most women.
Spread it out
Your body uses protein best in ~20–30g doses every few hours. A shake is a simple way to land one of those doses around training. See best time to drink protein.
Pair with the right training
Protein only builds muscle when paired with progressive overload — gradually lifting heavier or doing more reps over time.
Frequently asked questions
How much protein does a woman need to build muscle?
Around 1.6–2.2g per kg of bodyweight per day, split into 20–30g servings, combined with resistance training.
Is 120g of protein enough to build muscle?
For many women around 60–70kg, yes — 120g sits in the effective range when paired with progressive training.
Do I need protein powder to build muscle?
No, but it makes hitting a higher protein target far easier and more convenient than food alone.
Related reading
New to Simple Health? Use code WELCOME10 for 10% off your first order — and £5 from every order goes to Wellbeing of Women, the UK charity funding women's health research since 1964.
This article is general information, not medical advice. If you are pregnant, breastfeeding, or have a health condition, check with your GP or a registered dietitian before changing your protein intake or supplements.