Australia's official guideline is 0.75g of protein per kilogram of body weight a day for women and 0.84g for men, but that number was set to prevent deficiency, not to help you thrive. Most nutrition researchers now agree it is too low for active adults, older adults, and anyone trying to lose weight or build muscle. Current evidence points to roughly 1.2 to 1.6g per kilogram for most people, and about 1.6g if you are actively building muscle. For a 70kg woman, that is closer to 84 to 112g a day, not 52g. Here is how to find your real number and actually hit it.
How much protein do you need a day?
There are two numbers worth knowing, and the gap between them is the whole story.
The official minimum. The Australian NHMRC guideline, used by Dietitians Australia, is 0.75g per kg for women and 0.84g per kg for men (roughly 0.8g per kg, the same as the long-standing RDA). This is the amount that stops a healthy adult becoming deficient. It was set decades ago and is a floor, not a target.
What current research supports. A large body of more recent evidence links higher intakes, generally 1.2 to 1.6g per kg, to better muscle maintenance, easier weight management and healthier ageing. In other words, the newer thinking is not "eat the minimum", it is "most of us do better on more".
How much protein per day by your goal
Your target depends on what you are trying to do. Use this quick guide, with a 70kg woman as the worked example:
| Your goal | Protein per kg | Example (70kg) |
|---|---|---|
| Official minimum (to avoid deficiency) | 0.75 to 0.84g | ~52 to 59g |
| General health and wellbeing | 1.2 to 1.6g | ~84 to 112g |
| Weight loss and staying full | 1.2 to 1.6g | ~84 to 112g |
| Building or keeping muscle | 1.6g (up to ~2.0) | ~112 to 140g |
| Over 65 and menopause, protecting muscle | 1.0 to 1.2g | ~70 to 84g |
The higher ranges reflect current muscle, satiety and healthy-ageing research above the official minimum. If you have a health condition, especially kidney disease, check with your GP or dietitian.
How much protein to build muscle?
If you do resistance training, walk, lift, or simply want to hold on to strength as you age, aim for around 1.6g per kilogram per day. A large meta-analysis of 1,863 people (Morton and colleagues) found that muscle gains from training plateaued at about 1.6g per kg, with little extra benefit beyond that for most people. Protein gives your body the building blocks; the exercise is the signal to use them. You need both.
How much protein do women over 40 need?
This is where the official number quietly lets a lot of women down. From around 40, and especially through menopause, we naturally start losing muscle (a process called sarcopenia). Falling oestrogen makes muscle less responsive to protein, a change researchers call "anabolic resistance", so you actually need more protein than before to hold on to what you have. A 2024 review of protein in post-menopausal women recommends aiming above the minimum, generally 1.0 to 1.2g per kilogram or higher, and getting at least 20 to 25g of protein at every meal, with one or two meals at 30 to 40g.
The meal most women fall short on is breakfast, which sets up cravings and low energy for the rest of the day.
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23g of protein plus real nuts, seeds and fibre in one sachet. Stir into milk in seconds for an easy, high-protein breakfast that actually keeps you full.
Shop Banana Nourish →How much protein to lose weight (and on GLP-1 medication)?
Protein is your best friend for fat loss for one simple reason: it keeps you full, so you eat less without feeling deprived. For weight management, aim for the higher end, around 1.2 to 1.6g per kilogram. Getting enough protein also protects your muscle while you are in a calorie deficit, so the weight you lose is fat, not the muscle you want to keep.
This matters even more if you are using a GLP-1 medication such as Ozempic or Wegovy. Appetite drops sharply, so it becomes easy to under-eat protein and lose muscle along with the fat. Prioritising protein and fibre at every meal, even when you are not very hungry, is how you protect your results.
How do you actually hit your protein target?
Knowing the number is easy. Reaching it is the hard part, especially at breakfast and on busy days. A few things that work:
- Spread it out. Aim for 20 to 30g at each main meal rather than one big hit at dinner. Research shows your body builds muscle better with protein spread evenly across the day.
- Fix breakfast first. It is the meal most Australians skimp on. A protein-rich start steadies your energy and cuts mid-morning cravings.
- Lean on real food. Eggs, Greek yoghurt, fish, legumes, nuts and seeds all count, and bring fibre and nutrients a plain powder does not.
- Have an easy backup. On rushed mornings, a wholefood shake you can make in seconds means you never start the day at a protein deficit.
That last point is exactly why we created BettaYou. Each sachet delivers 23g of protein alongside eight real nuts and seeds, freeze-dried fruit and a good source of fibre, so you get protein and wholefood nourishment together, not a chalky, artificial shortcut.
What happens if you don't get enough protein?
Falling short over time shows up in ways that are easy to blame on other things: constant hunger and snacking, sugar cravings, low energy, poor recovery after exercise, thinning hair, and a gradual loss of strength and muscle tone. If that sounds familiar, your daily protein is one of the first things worth checking.
Frequently asked questions
How much protein per day to lose weight?
Around 1.2 to 1.6 grams per kilogram of body weight. For a 70kg person that is roughly 84 to 112 grams a day. The higher protein keeps you full and protects muscle while you lose fat.
Is 100 grams of protein a day enough?
For many adults, yes. 100g sits in the healthy 1.2 to 1.6g per kg range for most people up to about 65 to 80kg. If you are larger, very active, or focused on building muscle, you may need a little more.
How much protein should I eat at breakfast?
Aim for at least 20 to 30 grams. Breakfast is the meal most people under-do, and a protein-rich start reduces cravings and steadies energy through the morning.
Can you eat too much protein?
For healthy adults, intakes up to around 2 grams per kilogram per day are well supported and considered safe. If you have kidney disease or another medical condition, speak with your GP or dietitian first.
How much protein is in a BettaYou shake?
Each 50g BettaYou sachet provides 23 grams of protein, plus real nuts, seeds, freeze-dried fruit and a good source of fibre. One sachet is an easy way to add a solid serve of protein to your day.
An easy 23g of protein, ready in seconds
No chalky powders, no fake ingredients. Just wholefood protein and fibre that keeps you full, in real banana and blueberry.
Shop BettaYou →This article is general information only and is not personal health advice. Protein needs vary between individuals. For tailored advice, speak with your GP or an Accredited Practising Dietitian. Key sources: Morton et al. (2017) systematic review and meta-analysis on protein and resistance training; National Resource Center on Nutrition and Aging (2025) guidance for older adults; a 2024 review of protein intake in post-menopausal women; and the NHMRC Nutrient Reference Values / Dietitians Australia for the Australian baseline.
