From 1 episode and 8 videos
How much protein should a woman eat a day to lose weight?
Answered by Nikkiey Stott, Maggie Topham and WarriorBabe's coaches · Updated
The short answer
Most WarriorBabe guidance lands at roughly 0.7 to 1 gram of protein per pound of body weight, with 100 grams a day as the floor. Nikkiey Stott's rule is about your body weight in grams, or your goal weight if you have a lot to lose. Spread it across meals and build up gradually.
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Nikkiey's rule: protein to match your body weight, or your goal weight
Plays from 9:34 · Ep. 21: How to Increase Your Daily Calorie Burn: BMR, NEAT, TDEE
A coach on the 100-gram minimum and spreading 30 grams across meals
Plays from 5:24 · Video: 5 Fat Loss Fixes for Women Over 40: Protein, Steps, Sleep
Why most women over 40 need double their protein: 0.7 to 1 gram per pound
Plays from 10:21 · Video: Foods That Make Menopause Belly Fat Worse and What to Eat
Nikkiey coaches a 121-pound woman on hitting her daily protein target
Plays from 1:01:47 · Video: Live Macro Coaching Q&A: Cuts, Builds, Recovery and Protein
A coach's 100 to 130 grams a day target for losing 20 pounds
Plays from 0:52 · Video: How to Lose 20 Pounds Without Crash Diets or Endless Cardio
The full answer
On Ep. 21, Nikkiey explains the rule used inside WarriorBabe programs: your daily protein should match what you weigh, so 150 grams at 150 pounds. If you weigh around 250 pounds, aim for at least your goal weight in grams instead. In a live coaching Q&A she told a 121-pound woman getting about 100 grams that she wasn't far off, and to aim for at least her body weight.
Other WarriorBabe coaches give slightly different numbers, but they point the same way:
- One coach sets 100 grams as the minimum, and closer to body weight if you strength train, so 120 to 150 grams at 150 pounds.
- Another uses 0.7 to 1 gram per pound, or 100 to 145 grams for a 145-pound goal, noting most women over 40 eat only 40 to 60 grams.
- For losing 20 pounds, one coach aims for at least 100 to 130 grams to build and preserve muscle.
How you get there matters too. One coach recommends about 30 grams per meal, 3 to 4 times a day, because eating 80 grams at dinner and little else is less effective. If you're starting low, add 10 grams a week rather than jumping overnight, so your digestion can adjust. Nikkiey breaks it into four or five meals of about 25 grams, mostly from whole foods like egg whites, chicken, Greek yogurt and ground turkey. Bars and shakes can fill gaps, but she points out they are processed.
Protein does cost more energy to digest than carbs or fat, though Nikkiey notes that boost is small next to factors like exercise. And as one coach says, a sample plan won't fit everyone. Your numbers depend on your weight, muscle, activity and goals, which is why the show suggests getting them dialed in with a coach. If you've been undereating protein, the problem was the plan, not you.
From WarriorBabe's coaches (how we write our answers). For education, not medical advice: talk to your doctor about your own health.
Part of
Protein for Women →- How much protein should I eat per meal?
- How can I eat a high-protein diet on a budget?
- How do I increase my protein if I only eat about 70 grams a day?
- Should I eat whole eggs or just egg whites?
- What is the difference between complete and incomplete protein?
- What is the easiest way to hit my protein goal every day?
Women also ask
More questions →
Protein for Women
Does eating more protein help with fat loss?
Yes. Nikkiey explains that protein helps fat loss in three ways: your body burns more calories digesting it than carbs or fat, it protects and builds muscle while you're eating less, and it keeps you full so cravings don't derail you. She's also clear the digestion boost is small compared with exercise.
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Protein for Women
How much protein do women over 40 need?
Most guidance on The WarriorBabe Show lands at about 1 gram of protein per pound of body weight per day for women over 40, based on goal weight if you have a lot to lose. Nikkiey says strength-training women may need 1.2 or even 1.3. Some episodes and guests cite 0.7 grams as the floor.
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Protein for Women
How much protein do I need to lose fat and build muscle at the same time?
Nikkiey's range is about 0.8 to 1 gram of protein per pound of body weight per day, so roughly 150 grams if you weigh 150 pounds. If you have a lot to lose, she bases it on your goal weight instead. One video also sets 100 grams a day as your minimum.
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