Does Every Woman Really Need 100g of Protein a Day?At dinner with friends recently, the conversation turned to protein.

One friend competes in Hyrox events, strength trains regularly, and has performance-focused goals. The other enjoys walking, does some strength training a couple of times a week, and exercises primarily for health and wellbeing.

Despite having very different lifestyles and goals, both had been exposed to the same message:

"Eat more protein."

"Hit 100 grams a day."

"Aim for one gram per pound of body weight."

It made me stop and think.

How did we get to a place where the same protein recommendation is being applied to such different people?

Protein is undoubtedly important. For many women, particularly during midlife, increasing protein intake can be beneficial for preserving muscle mass, supporting recovery, maintaining strength, and promoting healthy ageing.

But nutrition is rarely one-size-fits-all.

The amount of protein that may support a competitive athlete isn't necessarily the same amount needed by someone whose goals are maintaining health, preserving muscle, and feeling well.

Why Protein Matters More During Midlife

As women move through perimenopause and menopause, hormonal changes can influence body composition, appetite, energy levels, and muscle mass.

One of the lesser-known effects of ageing is something called anabolic resistance.

In simple terms, the body becomes less responsive to the muscle-building effects of protein and exercise. Compared with younger women, midlife and older women often need a greater stimulus—both from resistance training and protein intake—to maintain muscle mass.

This is one reason protein has become such a focus in conversations around healthy ageing.

Adequate protein intake can help support:

• Muscle preservation

• Strength and physical function

• Recovery from exercise

• Satiety and appetite regulation

• Healthy ageing

For many women, increasing protein intake from previously low levels may be beneficial.

However, "more" doesn't necessarily mean "as much as possible."

The Problem With Universal Protein Targets

Social media has a way of turning complex topics into simple rules.

Protein is no exception.

Recommendations such as "100 grams per day" or "one gram per pound of body weight" are often presented as though they apply equally to everyone.

But protein requirements are influenced by many factors, including:

• Age

• Body size

• Activity level

• Training volume

• Health status

• Energy intake

• Individual goals

A woman training for a marathon while also lifting weights several times a week has very different physiological demands than someone who walks daily and enjoys a couple of strength sessions each week.

Both women need adequate protein.

They may not need the same amount.

When Higher Protein Intakes Make Sense

For women engaged in significant endurance training, regular resistance training, or active weight loss, protein requirements may be higher.

For example, a menopausal woman training for a marathon may benefit from increased protein intake to:

• Support recovery

• Minimise muscle breakdown

• Preserve lean mass

• Support bone health

• Meet the increased demands of training

In these situations, higher protein targets can be both appropriate and beneficial.

But this doesn't mean those same targets automatically apply to every woman.

The Forgotten Nutrient: Fibre

One concern I have with some of the current protein messaging is that it can unintentionally crowd out other important aspects of nutrition.

When every meal becomes focused on hitting a protein target, vegetables, legumes, whole grains, fruit, and other fibre-rich foods can sometimes take a back seat.

Yet fibre plays an important role in:

• Digestive health

• Gut microbiome diversity

• Blood glucose regulation

• Cholesterol management

• Satiety

• Long-term metabolic health

Many adults already struggle to consume enough fibre.

In practice, I sometimes see women become so focused on protein that they overlook the broader picture of what creates a nutritious, balanced eating pattern.

What About Plant-Based Diets?

Another interesting consideration is that some of the world's healthiest dietary patterns are not built around extremely high protein intakes.

Many vegetarians and predominantly plant-based eaters consume less protein than the targets commonly promoted on social media, yet research consistently shows that well-planned plant-based diets can support good health, healthy ageing, and reduced risk of many chronic diseases.

This doesn't mean protein isn't important.

It means that health is influenced by much more than a single nutrient.

Diet quality, food variety, fibre intake, physical activity, sleep, stress management, and overall lifestyle all contribute to long-term health.

A More Balanced Approach

Rather than asking:

"How much protein can I possibly eat?"

A more useful question may be:

"How much protein do I need to support my goals, activity level, and stage of life?"

For some women, increasing protein intake may be one of the most beneficial changes they can make.

For others, the priority may be improving overall diet quality, increasing fibre intake, supporting metabolic health, or creating more balanced meals.

The answer depends on the individual.

The Bottom Line

Protein matters.

Especially during midlife.

But nutrition is not a competition to see who can eat the most protein.

A woman training for competitive sport, a woman exercising for general health, and a woman navigating perimenopause may all benefit from adequate protein intake—but their requirements, priorities, and overall nutrition strategies may look very different.

The goal is not maximum protein.

The goal is appropriate protein.

Because good nutrition isn't about following someone else's numbers.

It's about finding what works for your body, your lifestyle, and your goals.

Perth, WA

Lindsey Bayne-McKellar, MSCN