CLAIM:
Women need the same amount of protein per kilogram of body weight as men, and may sometimes require even more due to physiological factors like the menstrual cycle and recovery needs. Despite this, many women consume less protein because of myths that it causes bulkiness or harms health.
FACT:
Protein requirements are not based on gender. Scientific evidence shows both women and men need about 0.8 grams of protein per kilogram of body weight per day, with higher intake needed during stages like pregnancy, menopause, ageing, or regular exercise. Experts recommend meeting these needs through quality sources such as eggs, dairy, pulses, soy, nuts, and lean meats to support muscle health and metabolism.
In a viral Instagram reel posted by fitness coach and influencer Priyank Mehta, who has around 1 million followers, the long-standing confusion around women and protein intake is unpacked through a casual conversation between Mehta and a woman.
In the reel, Mehta jokingly says, “Babe, how many times have I told you that girls should not eat so much protein? Otherwise, you will become bulky.”
The woman immediately calls it out as nonsense.
He then shifts gears, explaining that protein needs depend on body weight, muscle mass, and activity levels, not simply on whether someone is a man or a woman. When the woman asks why people keep saying women should eat less protein, Mehta clarifies that, on average, women may need slightly fewer total grams only because their average body weight and muscle mass tend to be lower than men’s—not because their bodies need less protein overall.
“So women should eat less?” the woman asks.
“Not really,” Mehta responds, adding that women need the same relative amount of protein, and in some cases, even more than men. He points out that during the menstrual cycle, especially in the luteal phase, protein breakdown increases and metabolism rises slightly, which means the body may need extra protein for recovery and repair.
The conversation then turns to fear. Why are so many women scared of protein? Mehta lists the common myths that protein causes bulkiness, damages kidneys, or makes digestion heavy. He counters these by stating that for active individuals with normal kidney function, adequate protein is not only safe but essential for good health and weight management. He suggests an intake of around 1–2 grams of protein per kilogram of body weight, depending on lifestyle and goals.
The reel ends with a clear message aimed at women that “Strong women need more protein.”
The reel has gained 1,57 lakh views, 1,691 likes, and 1,197 shares, indicating how widely this myth still resonates, and how urgently it needs to be corrected.
Do women need less protein than men? What science says?
Scientific evidence consistently shows that protein requirements are determined primarily by body weight, activity level, and physiological needs, not gender alone.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day, and this recommendation applies equally to both men and women.
Research also highlights the protein’s important role beyond muscle building. Studies have found that protein has a satiety effect, meaning it helps people feel fuller for longer. Higher protein intake stimulates satiety hormones, which can reduce hunger and make it easier to maintain healthy eating patterns and body weight.
Several clinical trials conducted specifically in women further clarify how protein affects muscle mass, strength, and metabolism. For instance, one randomised controlled trial examined the impact of higher protein intake in postmenopausal women undergoing resistance training. The researchers explained, “The aim of this study was to evaluate the effect of a higher protein intake on lean body mass (LBM) gain in postmenopausal women practising resistance exercise and compare it to the Recommended Dietary Allowance (RDA) recommendation.”
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In this study, women consumed either 0.8 g/kg/day (RDA level) or approximately 1.2 g/kg/day (higher intake) while performing resistance training for 10 weeks. The researchers found that lean body mass increased in both groups. However, they concluded that “Increased protein intake did not promote higher LBM gain when compared to RDA recommendation in postmenopausal women performing resistance exercise during 10 weeks.”
This finding reinforces that the RDA level itself is adequate for maintaining muscle mass in many individuals, while higher intake may offer additional benefits depending on activity and health goals.
Importantly, studies comparing protein requirements between men and women show no fundamental difference when adjusted for body weight. A nitrogen balance study conducted on healthy young women found that protein requirements were comparable across sexes when expressed per kilogram.
“When expressed per kilogram of body weight, there appears to be no significant difference in protein requirement between women and men,” the researchers reported.
However, the study also identified unique hormonal influences in women, noting, “The urinary nitrogen cycle, however, was found to be unique to women, implying a hormonal regulation of nitrogen utilisation.” This suggests that while baseline requirements are similar, women’s protein metabolism may fluctuate due to hormonal changes.
Further evidence shows that protein metabolism can vary during different phases of the menstrual cycle. In one controlled study examining exercise at different cycle stages, researchers found that protein breakdown was higher during the luteal phase. They observed, “Both exercise day urinary urea N (nitrogen) excretion and total urea N excretion in sweat and urine, when added across all experimental days, were significantly greater in the ML (mid-luteal) phase compared to menses.”
“The data suggest that the greater protein use in the mid-luteal phase was due to the combined effects of exercise, a changing hormonal milieu and other unknown causes,” the researchers concluded. This indicates that physiological changes may increase protein utilisation at certain times, reinforcing the importance of adequate intake.
Additional research has also examined protein intake in relation to weight loss and muscle preservation in women. A 2021 randomised study in postmenopausal women compared diets containing 0.8 g/kg/day and 1.5 g/kg/day of protein during weight loss.
The researchers found that while overall fat-free mass changes were similar, higher protein intake helped preserve muscle function. “A high-protein weight-loss diet without exercise had no impact on preservation of fat-free mass (FFM) and resting energy expenditure (REE) but may help to maintain muscle strength in postmenopausal women,” they concluded.
Expert advice: How much protein is ideal?
Dr Rajiv Kovil, Head of Diabetology and Weight Loss Expert at Zandra Healthcare, said that protein requirements are fundamentally based on body weight and remain similar for both men and women. “The protein requirement for each gender, whether it’s a man or a woman, is about 0.8 grams per kilogram of body weight per day, and that does not change,” he explained.
However, he noted that differences in body composition often lead to differences in absolute intake. Men typically have higher lean muscle mass than women, which can increase their overall protein needs in practical terms. “Men tend to have higher muscle mass, so their total protein intake may be higher. But the requirement per kilogram of body weight remains the same,” Dr Kovil clarified.
He added that there are certain physiological stages when women may need higher protein intake. “During pregnancy, lactation, and menopause, protein requirements can increase. In menopause, especially, protein intake may need to increase to about 1 to 1.2 grams per kilogram of body weight to help preserve muscle and bone health,” he said. He explained that hormonal changes, particularly declining oestrogen levels, can increase fat accumulation, insulin resistance, and muscle loss, making adequate protein intake more important.
Dr Kovil also pointed out that hormonal fluctuations during the menstrual cycle can influence protein metabolism. “There is some evidence to suggest that during the luteal phase, progesterone levels increase, which can cause some degree of protein breakdown. Metabolic rate can also rise by around 10 per cent,” he said.
This suggests that protein requirements may increase slightly during this phase, although he noted that this adjustment is usually not applied in routine clinical practice. “Theoretically, a 5 to 10 per cent increase may be reasonable, but there is no formal recommendation, and in practice, we do not usually modify protein intake specifically for this phase,” he explained.
Beyond quantity, Dr Kovil emphasised the importance of protein quality and dietary habits. He notes that many Indians consume far less protein than recommended levels. “Most Indians, whether men or women, consume only about 0.3 to 0.4 grams per kilogram, which is significantly lower than the recommended intake,” he said.
He also highlights that protein sources matter. “Egg is one of the best quality protein sources. One egg white provides about 7 to 8 grams of protein, so consuming two to three egg whites daily can significantly contribute to daily protein needs,” he explained.
For vegetarians, he recommended including multiple protein-rich foods daily. “Good vegetarian protein sources include pulses like rajma, chana, and moong, as well as soya and paneer. These should be included regularly in meals,” he said. He also advised that protein supplements, if needed, should be taken only under medical or nutritionist supervision.
Importantly, Dr Kovil recommended prioritising protein in meals to ensure adequate intake. “People often start their meals with carbohydrates, which reduces their protein intake. Ideally, meals should begin with protein sources, whether eggs, paneer, soya, or pulses, to ensure sufficient consumption,” he advised.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.