Do I Really Need 100 Grams of Protein a Day?

What active women should know about protein, performance, and balance.

By Pamela Malo, MHS, RDN, KYT

If you’ve scrolled through any fitness feed lately, you’ve probably seen the message loud and clear: “You need 100 grams of protein a day!” Maybe even more. But is that true for everyone—or just another nutrition rule that sounds good on Instagram?

Today I want to unpack what’s behind that number, and how to figure out what’s right for you.

Why Protein Gets So Much Hype

Protein isn’t just for bodybuilders—it’s essential for every cell in your body. It helps repair muscle tissue after workouts, supports hormones, enzymes, and immune function, and keeps you full and energized between meals.

For active women, especially those who lift, run, or train hard, getting enough protein can mean:

• Better recovery and less soreness
• Stronger, leaner muscle tone
• Fewer mid-afternoon crashes or “hangry” moments
• Improved metabolism and longevity

So yes, protein does matter, but more isn’t always better.

How Much Do You Actually Need?

Like most things, one size does not fit all. Protein needs are highly individual because they depend on several factors, including your weight and current level of activity. 

Here is how I calculate protein needs for women I work with:

First, select the activity type in the chart below that most closely matches your current activity. Then take your current weight and multiply it by the corresponding activity factor. This will give you an estimate of your target protein range. 

For example, if you weigh 180 pounds, regularly join the Unstill Life Fitness Saturday run-walk group, and do a few light resistance workouts each week, your estimated protein goal per day would be approximately 100-115 grams.

If you are 140 pounds, work at a computer most of the day, and are not doing any intentional exercise outside of walking and cleaning, your needs would be closer to 60-70 grams per day.

How does one even eat 100 grams of protein a day?

No matter what your protein goal is, for most people it will take intentionality to reach your target. If you are aiming in the neighborhood of 100 grams per day, here’s one example of how you could do it with three meals + 1 snack.

• 2 eggs + ½ cup cottage cheese → 25g
• Chicken or tofu bowl at lunch → 30g
• Greek yogurt with nuts or seeds → 20g
• Salmon or lentil dinner → 25g
  

You don’t have to eat dry chicken breasts all day. A mix of animal and plant-based proteins can work beautifully.

Should I take a protein supplement?

I encourage my clients to focus first on getting as much protein as possible from whole foods before turning to supplements. Whole foods not only carry a lower risk of heavy metal contamination, but also provide valuable vitamins, minerals, and phytonutrients you won’t get from powdered protein.

Here are signs you might need more protein

• You’re sore for days after workouts
• You feel fatigued or “flat” in training
• You’re losing hair or struggling to recover
• You’re perimenopausal and noticing muscle loss or slower metabolism

If those sound familiar, bumping up protein (and calories) might be exactly what your body’s asking for.

Bottom Line

You may not need to hit 100 grams of protein a day, but you do need enough to support your strength, energy, and hormonal health.

Start by adding a solid protein source at each meal, and notice how your energy, focus, and recovery change. Most women feel their best when they’re fueling for performance—not restriction and not when working out fasted.

For Additional Support

If you’re looking for individualized support in reaching your goals, reach out. Visit Pamela Malo and click  the “Connect with Me” button in the top right corner to schedule a free 15 minute consultation. And until then…have fun and be wary of one-size-fits-all nutrition recommendations!

Pamela Malo is a Registered Dietitian Nutritionist who received her Masters degree in Human Nutrition from the Johns Hopkins Bloomberg School of Public Health. Her supervised dietetic practice hours were completed at the Johns Hopkins Bloomberg School of Public Health in Baltimore, MD and the Cornell Cooperative Extension in upstate New York. For over 10 years Pamela worked on the National Health and Nutrition Examination Survey (NHANES) and has conducted over 5,000 dietary interviews in over 50 cities and small towns across the United States. Not only does she truly know what America eats, she also knows the challenges they face. In 2010, Pamela began working in her own private practice where she works with individuals who are ready to shift into a more positive relationship with food and their body. Pamela is also a certified Kripalu Yoga instructor, writer, and creator of Yoga and Peaceful Eating Program. She accepts Regence and Premera insurance along with self-pay options.