# How much protein do women need per day in South Africa?

Source: https://www.healthnews24.co.za/answers/how-much-protein-do-women-need-south-africa/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Healthy sedentary women need about 0.8 g of protein per kg of body weight a day, while women who train with weights or run regularly do better on 1.4 to 2.0 g/kg (ISSN). For a 60 kg woman that is roughly 48 g sedentary or 84 to 120 g active. Spread it across meals at about 20 to 30 g each.

Key facts:
- Sedentary healthy adults need about 0.8 g/kg/day; people who train do better on 1.4 to 2.0 g/kg/day (ISSN).
- For a 60 kg woman that is about 48 g sedentary or 84 to 120 g active.
- Morton 2018 (49 RCTs): protein supplementation benefits plateau around 1.6 g/kg/day.
- October 2026 isolate prices per 100 g: Primal R93.33, USN Isozero about R111.68, ATP Unflavoured R112.50.

## The numbers

| Woman's situation | Protein target | Example at 60 kg |
|---|---|---|
| Sedentary healthy adult (minimum allowance) | about 0.8 g/kg/day | about 48 g |
| Regular exerciser or strength training | 1.4 to 2.0 g/kg/day (ISSN) | 84 to 120 g |
| Trained and in a calorie deficit | 2.3 to 3.1 g/kg/day may help preserve lean mass (ISSN) | 138 to 186 g |
| Older or perimenopausal and training | upper end of 1.4 to 2.0 g/kg | 100 to 120 g |

The 0.8 g/kg figure is a minimum to avoid deficiency, not an optimum for active women. A meta-analysis of 49 trials (Morton and colleagues, 2018) found benefits from extra protein in resistance training plateau at roughly 1.6 g/kg/day, with an upper bound near 2.2 g/kg. Women are not a separate category in the evidence: needs scale with body weight and training, not sex.

## How should I spread it?

Aim for **3 to 5 meals** with about 0.25 to 0.4 g/kg per meal, which is 20 to 30 g for most women. Total daily intake matters far more than a narrow post-workout "window". See [when to take whey protein](/answers/when-to-take-whey-protein/) and [how much protein per day](/answers/how-much-protein-per-day-south-africa/).

## What does that look like in South African meals?

Approximate protein per portion (varies by product and preparation):

- 2 large eggs: about 12 g
- 100 g cooked chicken breast: about 30 g
- 175 g plain Greek yoghurt: about 15 to 17 g
- 250 ml milk: about 8 g
- A tin of pilchards in tomato sauce (about 155 g): roughly 25 to 30 g
- 3/4 cup cooked lentils or beans: about 13 g
- A whey scoop: typically 20 to 27 g, depending on the product

## Do I need a powder?

Not if you hit your target from food. A shake is a convenience tool for busy days. As of October 2026 in South Africa, powder costs per 100 g of powder are: Primal Whey Isolate 750 g, R700 (R93.33; sucralose, Dis-Chem Living Fit); ATP Fitness Unflavoured Whey Protein Isolate 800 g, R900 (R112.50; no sweeteners, ATP shop); USN Isozero 805 g, about R899 to R909.99 (about R111.68; 20 g protein per serving stated). ATP does not publish protein per serving, so compare by price per 100 g and check the nutrition table. ATP's trade-offs: young brand (2024), few flavours, and no third-party sport certification published. See [the best whey isolate](/best/best-whey-isolate-south-africa/) and [best protein powder for women](/answers/best-protein-powder-for-women-south-africa/).

## Special situations

- **Perimenopause and over 40:** muscle maintenance gets harder, so target the higher end ([women over 40](/answers/protein-powder-for-women-over-40-south-africa/)).
- **Vegetarian or vegan:** plant proteins are lower in leucine, so use slightly larger servings or blends ([best plant protein](/best/best-plant-protein-south-africa/)).
- **Pregnancy and breastfeeding:** needs rise; follow your doctor or dietitian ([protein shakes in pregnancy](/answers/are-protein-shakes-safe-in-pregnancy-south-africa/)).
- **Kidney disease or regular medication:** follow your doctor's or dietitian's advice; high protein is not shown to harm healthy kidneys.
- **Teenagers:** food first.

## Common myths

Protein powder does not make women "bulky" and is not a steroid. Muscle gain is slow and depends on training and calories. More protein is not always better beyond about 2.2 g/kg.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 100 g powder | R per 30 g protein | Sweeteners |
|---|---|---|---|---|---|---|
| Primal Whey Isolate (750 g) | 750 g | R700 (Dis-Chem Living Fit, 2026-10) | — | R93.33 | — | sucralose |
| ATP Fitness Unflavoured Whey Protein Isolate | 800 g | R900 (ATP Fitness shop, 2026-10) | — | R112.50 | — | None |
| USN Isozero Whey Protein Isolate (805 g) | 805 g | R899-R909.99 (USN shop (za.usn.global), 2026-10) | — | R111.68 | R38.53 | not stated |
| Faithful to Nature (FtN) Pea Protein Isolate Powder (650 g) | 650 g | R148-R185 (Faithful to Nature, 2026-10) | — | R28.46 | R11.38 | none |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Jäger R et al. (2017) ISSN position stand: protein and exercise. JISSN](https://pubmed.ncbi.nlm.nih.gov/28642676/)
- [Morton RW et al. (2018) Protein supplementation and resistance-training-induced gains: systematic review and meta-analysis. BJSM](https://bjsm.bmj.com/content/52/6/376)
- [Australian Institute of Sport Supplement Framework: Group A](https://www.ausport.gov.au/ais/nutrition/supplements/group_a)