What is the recommended protein intake for active, exercising females?

Hi Trish

The recommendations do not change according to gender (although women have less lean mass to maintain per kilo of bodyweight, so arguably NEED less protein, on the other hand, women often have to go to a higher protein ratio in their diets to lose fat).

So the official recommendations are to eat 1.6 grams of protein per kilo of your bodyweight to maintain nitrogen balance. However, that's the maximum required to maintain and repair muscle. It is NOT necessarily the "optimum" amount.

So my recommendation is always to go with at least 2 grams per kilo of bodyweight. If you are trying to lose fat, gradually increase this amount at the expense of carbs.

One kilo (kilogram) is 2.2 pounds, so that would be a minimum of about 1 gram per pound of bodyweight (although slightly less).

I'm sure you know Trish, but those proteins should be lean proteins. Watch out for the saturated fats: ground beef, pork, and all the processed meats. Best is chicken, fish and eggs!

Wow thank you Mark and Josh