How Much Protein Women Should Consume Daily: It's commonly observed that women often prioritize men's protein intake, but when it comes to their own health, their diets include very few protein options. Many people still believe that only men need protein to build muscles, while the truth is quite the opposite. Women also need plenty of protein to keep their bodies healthy, energetic, and fit.

In fact, protein is a very essential nutrient for our bodies, and it's even more important for women. Maintaining muscles, weight management, metabolism, and bone strength – balanced protein intake is crucial for all of these. It's also important to know that every woman's needs are not the same. The amount of protein required varies depending on her age, weight, activity level, and health goals (such as weight loss, muscle building, or staying fit).

How much protein per kilogram of body weight is considered sufficient daily for average and less active women?
A. 0.8 grams
B. 0.4 grams
C. 2 grams
D. 3 grams

- For average and less active women, 0.8 grams of protein per kilogram of body weight per day is considered sufficient.

- If you are slightly more active than average or exercise regularly, consuming up to 1.0 gram of protein per kilogram is beneficial.

- For weight loss, muscle building, or improving fitness, experts recommend consuming 1.2 to 1.5–1.7 grams of protein per kilogram daily.

To understand this better:
If your weight is 60 kg and you are lightly active, you should consume at least 48 to 60 grams of protein daily. If your goal is weight loss or muscle building, this can increase to 72 to 90 grams.
The need increases in special circumstances:

- According to Harvard Health, during pregnancy or breastfeeding, a woman's protein requirements increase. It is recommended to consume 75 to 100 grams of protein daily to ensure adequate nutrition for both mother and child. As we age, especially after 50, muscle mass tends to decrease. In such cases, consuming a little extra protein can be beneficial.

Where to get protein from:
There are many sources of protein. For non-vegetarians, there's chicken, fish, eggs, milk, and yogurt, and for vegetarians, there are lentils and rice, paneer (Indian cottage cheese), soy, nuts and seeds, and pulses and vegetables. Experts suggest including 15-25 grams of protein in every meal.

Here's how you can create your diet plan:
Breakfast: Yogurt or paneer + porridge or roti (flatbread)
Lunch: Lentils and rice or chicken/fish + vegetables
Evening: Nuts/soy snack or milk/buttermilk
Dinner: Roti + lentils or tofu/paneer

This way, it becomes easy to consume protein three to four times a day, providing the body with balanced nutrition.

Experts have consistently stated that every woman should determine the correct amount of protein for herself based on her age, weight, and lifestyle. For women with a normal routine, about 0.8-1 gram/kg per day is sufficient. However, if you want to stay fit, lose weight, or exercise, your protein requirement increases, and it should be increased to 1.2-1.7 grams/kg.
Clearly, if you follow a proper diet, consume sufficient protein, and maintain a healthy lifestyle, these three factors together will help maintain your health, muscles, and fitness. Whether you are starting a diet for the first time or want to stay fit as you age, protein should be an important part of your diet.

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