How Much Protein Do Women Actually Need? A Practical Guide

By The Purest Co Team

Short answer: most active women do well on roughly 1.2–1.6g of protein per kg of body weight per day — noticeably more than the bare-minimum RDA. For a 55kg woman that's about 66–88g daily, spread across meals. Many women fall short, especially at breakfast.

Why protein matters more as you get older

From your 30s onward, you gradually lose muscle (a process called sarcopenia) unless you actively maintain it with resistance training and adequate protein. Muscle supports metabolism, blood-sugar control and healthy ageing. Protein also keeps you fuller for longer and supplies the amino-acid building blocks your body uses for skin, hair and nails.

How to actually hit your target

A typical Filipino breakfast can be carb-heavy (rice, pandesal) and light on protein. Anchor each meal with a palm-sized protein source — eggs, fish, chicken, tofu, beans — and aim for 25–30g at breakfast, the meal where most women fall shortest. Spreading protein across the day supports muscle better than cramming it all into dinner.

Where supplements fit

Whole foods come first, but a clean collagen or protein top-up helps on busy days. Our Marine Collagen Peptides add collagen peptides for skin, hair and connective tissue, and our Collagen Glow Berries are an easy daily option. Note collagen is low in some essential amino acids, so it complements — rather than replaces — complete proteins like eggs, fish or soy.

FAQ

Is too much protein bad for healthy women? For people with healthy kidneys, intakes in the recommended range are well tolerated. Check with your doctor if you have kidney concerns.
Does collagen count as protein? It contributes amino acids but is low in some essentials, so it complements rather than replaces complete proteins.
When should I have protein? Spread it across meals; a protein-rich breakfast is the highest-impact change for most women.

General education only, not medical or dietary advice. Individual needs vary with activity, body size and health status.

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