Do Men Need More Protein Than Women? A Physician Looks at the Evidence
Protein needs are set less by sex than by body size, age, and activity — but because men are on average larger and carry more lean mass, their absolute daily protein target is usually higher. The baseline recommendation for adults is about 0.8 grams of protein per kilogram of body weight per day. For a 90 kg man that is roughly 72 g; for a 65 kg woman, roughly 52 g. Same formula, different totals.
When needs rise
Three situations raise protein requirements for both sexes: regular resistance or endurance training (1.2–2.0 g/kg is commonly cited in sports-nutrition guidance), recovery from illness or surgery, and older age. After about age 60, the body becomes less efficient at converting dietary protein into muscle — a phenomenon called anabolic resistance — so many geriatric nutrition specialists suggest older adults aim toward 1.0–1.2 g/kg, alongside strength activity.
Where women are told the wrong thing
The persistent myth is that protein is a "men's macro." In practice, women are more likely to under-consume protein, particularly during weight-loss dieting, pregnancy recovery, and perimenopause — the same life stages when hair shedding and brittle nails are most commonly reported. Hair fiber is keratin, a protein; when intake falls short, the body prioritizes vital organs over hair and nails. Adequate protein is one of the foundations we discuss in our guides to postpartum shedding and menopause-related thinning.
Practical targets
- Spread protein across the day — 20–30 g per meal is easier to use than one large dinner serving.
- Mix sources: fish, poultry, eggs, dairy, legumes, tofu, and marine collagen all contribute.
- If you train, eat a protein-containing meal within a few hours of exercise.
- Very high intakes are not better; those with kidney conditions should ask their physician before increasing protein substantially.
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
