Protein Needs: Do Men Really Need More Than Women?

The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg body weight for both adult men and women. Because men on average weigh more and have more muscle mass, their absolute protein needs (grams/day) are often higher—but not because of gender per se.

Factors Influencing Protein Requirements

• Body weight & muscle mass: Primary determinants.
• Activity level: Endurance athletes: 1.2–1.4 g/kg; strength athletes: 1.6–2.2 g/kg.
• Age: Older adults (≥65) benefit from 1.0–1.2 g/kg to counter sarcopenia.
• Pregnancy/lactation: +25 g/day (pregnancy), +20 g/day (lactation).
• Injury/illness/surgery: Increased needs for tissue repair.

When Women May Need More Protein Than Men

• During pregnancy and breastfeeding.
• Female athletes with high training volumes.
• Older women at risk for sarcopenia/osteoporosis.

Practical Advice

• Focus on grams per kg body weight, not gender.
• Distribute protein evenly across meals (20–40 g per meal).
• Choose varied sources: lean meats, fish, eggs, dairy, legumes, tofu, tempeh, nuts.
• Consult a registered dietitian for individualized targets.