Is 70 Grams of Protein Too Much for a Woman? The Expert Guide

December 16, 2025 •

4 min read

According to the Dietary Guidelines for Americans, the recommended daily protein intake for a sedentary woman is around 46 grams. However, this baseline doesn't account for individual factors like activity level, age, or health goals, and 70 grams can be a beneficial and safe amount for many.

Quick Summary

Determining the right protein intake for a woman depends on individual factors like physical activity, age, and goals like weight loss or muscle gain. While the minimum recommendation is lower, 70 grams of protein is a safe and often optimal target for many women, particularly those who are active or over 50, and is not typically considered excessive.

Key Points

70 grams is not excessive for most women: While the baseline RDA is lower, factors like activity level, age, and health goals often necessitate a higher intake, making 70g a safe and beneficial amount.
Protein needs increase with age: Women over 50 require more protein (1.0-1.2 g/kg) to combat age-related muscle loss, and 70g fits perfectly within this recommendation.
Activity levels are a key factor: Active women and athletes have higher protein requirements for muscle repair and performance, meaning 70g is often a moderate or even low target.
High-protein intake supports weight management: Protein promotes satiety, helping to reduce overall calorie intake and support healthy weight loss.
Distribute protein throughout the day: To optimize muscle synthesis and benefit from satiety, it is more effective to spread protein intake evenly across meals (e.g., 20-30g per meal) rather than consuming it all at once.
Excessive intake is different from optimal intake: True excessive intake (over 2 g/kg) can lead to side effects like dehydration and digestive issues, but this is much higher than 70g for most women.
Source of protein matters: Focusing on lean animal proteins and plant-based sources, and pairing with fiber, is healthier than relying on red meat or processed items.

What is the Baseline Protein Recommendation for Women?

For the average sedentary woman, the Recommended Dietary Allowance (RDA) is approximately 0.8 grams of protein per kilogram of body weight. This translates to about 46 grams for a 125-pound (57 kg) woman. This amount is sufficient to prevent deficiency but is not optimized for those with higher needs, such as active individuals or those over 50. Therefore, aiming for 70 grams is well above this minimum and can be highly beneficial, not excessive, for many.

Individual Factors That Increase Protein Needs

Several personal factors dictate whether 70 grams of protein is appropriate, moderate, or even low for a woman. Your individual needs are influenced by your activity level, age, and specific health objectives.

Activity Level

Sedentary or Lightly Active: For someone with minimal exercise, 70 grams is a higher, but still healthy, target that can promote satiety and muscle maintenance.
Moderately Active: Women who engage in regular, moderate exercise, such as walking or light workouts, often require more protein than the RDA. Recommendations for this group are typically between 1.2 and 1.6 grams per kilogram of body weight. For a 150-pound woman (68 kg), this translates to 82–109 grams, making 70 grams a moderate and healthy target.
Highly Active or Athletes: Women who engage in intense training, including resistance training or endurance sports, have significantly higher protein needs, sometimes up to 2.0 grams per kilogram of body weight. In this case, 70 grams may actually be on the lower side.

Age

Middle-Aged and Older Women: As women approach and pass menopause (typically over 50), they experience age-related muscle loss known as sarcopenia. Higher protein intake is crucial to counteract this. Experts recommend 1.0 to 1.2 grams per kilogram of body weight, or even higher, for women over 50 to maintain muscle mass and bone health. For a 150-pound woman (68 kg), this means 68–81 grams daily, putting 70 grams perfectly in line with optimal aging recommendations.

Pregnancy and Lactation

During Pregnancy: Protein requirements increase to support the growth and development of the fetus and the expansion of maternal tissues. Many experts recommend between 75 and 100 grams daily, making 70 grams a minimum target during this period.
During Lactation: Similarly, breastfeeding mothers have higher protein needs to support milk production.

The Benefits of a Higher Protein Intake for Women

Consuming 70 grams of protein daily offers numerous health benefits beyond just preventing deficiency.

Weight Management: Protein is more satiating than carbohydrates or fat, helping you feel fuller for longer. This can reduce overall calorie intake and support weight loss goals.
Muscle Maintenance and Growth: Adequate protein intake is vital for repairing and building muscle tissue, especially when combined with resistance training. It helps preserve lean muscle mass, which naturally declines with age.
Bone Health: Many women are at increased risk for osteoporosis, especially after menopause. Sufficient protein intake, along with calcium and vitamin D, is essential for maintaining strong, healthy bones.
Metabolic Boost: Protein has a higher thermic effect of food (TEF) compared to other macronutrients, meaning the body uses more energy to digest it. This helps boost your metabolism.
Hormone Regulation: Amino acids from protein are crucial for the production of hormones that regulate mood, sleep, and metabolic function.

Is 70 Grams of Protein Excessive? Assessing the Risks

For most healthy women, consuming 70 grams of protein is not excessive and carries no significant health risks. However, consistently consuming truly excessive amounts (typically over 2 grams per kilogram of body weight) can pose issues, particularly for those with pre-existing kidney conditions.

Potential Side Effects of Over-Consumption

Digestive Issues: High-protein diets that are low in fiber can lead to constipation and bloating.
Dehydration: The body requires more water to flush out the excess nitrogen waste from protein metabolism, which can lead to increased urination and potential dehydration if not managed with higher fluid intake.
Kidney Strain: In healthy individuals, moderate to high protein intake is not harmful to the kidneys. However, those with pre-existing kidney disease should consult a doctor before increasing protein intake.

The Importance of High-Quality Protein Sources

The source of your protein is as important as the quantity. A diet heavy in processed meats and saturated fats can increase health risks, whereas lean animal and plant-based proteins offer more benefits.

How to Incorporate 70 Grams of Protein into Your Diet

Spreading your protein intake evenly throughout the day is more effective for muscle protein synthesis and satiety than eating a large amount in one sitting. Aim for 20-30 grams per meal.

Breakfast: Greek yogurt (20g), 2 eggs (12g), or a protein shake (25g).
Lunch: Chicken breast (25g), canned tuna (20g), or a lentil soup (18g).
Dinner: Salmon fillet (25g), lean beef (25g), or tofu stir-fry (20g).
Snacks: A handful of almonds (6g), cottage cheese (12g), or a protein bar (20g).

Comparison of Protein Needs (grams per day)


Category	Body Weight (150 lbs / 68 kg)	Protein Needs (g/day)	Is 70g Too Much?
Sedentary Woman	68 kg	~54g (0.8 g/kg)	Higher, but beneficial
Active Woman	68 kg	82–109g (1.2–1.6 g/kg)	Potentially low
Woman over 50	68 kg	68–81g (1.0–1.2 g/kg)	Appropriate
Pregnant Woman	Varies	75–100g	Slightly low

Conclusion: Is 70 Grams Too Much for a Woman?

For the vast majority of women, 70 grams of protein is not too much and is often an optimal intake, especially for those who are active, over 50, or seeking specific health goals like weight management or muscle gain. While the baseline RDA is lower, a more active lifestyle or aging naturally increases protein requirements. The key is to source your protein from healthy, balanced sources and to ensure proper hydration. If you have pre-existing kidney conditions, it is always wise to consult a healthcare professional. For more information on protein intake, you can refer to reputable sources like the Mayo Clinic Health System on Protein.

Frequently Asked Questions

Yes, for the majority of healthy women, consuming 70 grams of protein daily is safe and often recommended. This amount supports various bodily functions, including muscle maintenance, metabolism, and satiety, especially for those who are active or over 50 years old.

Signs of genuinely excessive protein intake can include digestive issues like constipation or bloating, dehydration (indicated by increased thirst or frequent urination), fatigue, and weight gain from the excess calories.

For healthy individuals, consuming 70 grams of protein per day does not typically harm the kidneys. Potential kidney strain from high protein is a concern mainly for those with pre-existing kidney disease, and this risk is usually associated with much higher and more chronic overconsumption.

It is most effective to spread protein intake evenly across meals. Aim for 20-30 grams per main meal (breakfast, lunch, and dinner) and include protein-rich snacks if needed to reach your 70-gram goal.

Depending on the intensity of the workouts, 70 grams may be a moderate rather than excessive amount. Highly active women, particularly those lifting weights, may benefit from a higher intake of 80-100+ grams to fully support muscle recovery and growth.

Yes, it is possible to get 70 grams of protein from a plant-based diet by incorporating a variety of protein-rich plant foods, including legumes, tofu, lentils, nuts, and seeds. Focusing on different plant sources helps ensure a complete amino acid profile.

For women seeking weight loss, 70 grams of protein can be very beneficial. Protein promotes a feeling of fullness, which can help control appetite and reduce overall calorie intake. It also helps preserve lean muscle mass during a calorie deficit.