How much protein do women need per day in South Africa?
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.
- 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 and how much protein per day.
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 and best protein powder for women.
Special situations
- Perimenopause and over 40: muscle maintenance gets harder, so target the higher end (women over 40).
- Vegetarian or vegan: plant proteins are lower in leucine, so use slightly larger servings or blends (best plant protein).
- Pregnancy and breastfeeding: needs rise; follow your doctor or dietitian (protein shakes in pregnancy).
- 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, with dated prices
| Product | Size | Price | R per 100 g powder | R per 30 g protein | Sweeteners |
|---|---|---|---|---|---|
| Primal Whey Isolate (750 g) | 750 g | R700Dis-Chem Living Fit, Oct 2026 | R93.33 | — | sucralose |
| ATP Fitness Unflavoured Whey Protein Isolate | 800 g | R900ATP Fitness shop, Oct 2026 | R112.50 | — | None |
| USN Isozero Whey Protein Isolate (805 g) | 805 g | R899-R909.99USN shop (za.usn.global), Oct 2026 | R111.68 | R38.53 | not stated |
| Faithful to Nature (FtN) Pea Protein Isolate Powder (650 g) | 650 g | R148-R185Faithful to Nature, Oct 2026 | R28.46 | R11.38 | none |
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. Read our disclosure.
Related questions
- Do women over 40 need protein powder in South Africa?
- What is the best protein powder for women in South Africa?
- How much protein do I need per day in South Africa?
- When is the best time to take whey protein?
- Are protein shakes safe during pregnancy in South Africa?
Sources
- Jäger R et al. (2017) ISSN position stand: protein and exercise. JISSN
- Morton RW et al. (2018) Protein supplementation and resistance-training-induced gains: systematic review and meta-analysis. BJSM
- Australian Institute of Sport Supplement Framework: Group A
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “How much protein do women need per day in South Africa?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/how-much-protein-do-women-need-south-africa/. Plain-text version: /answers/how-much-protein-do-women-need-south-africa.md