The One Macronutrient Most Women Don’t Get Enough Of—Especially When Trying to Lose Fat

When you're focused on fat loss, getting a balance of all three macronutrients—carbohydrates, fats, and protein—is essential. Often times though women don’t get enough of one of them, and it’s arguably the most important for fat loss and muscle retention: protein.

Why Protein Matters

Protein plays a crucial role in helping you feel fuller longer as it takes more time to digest, metabolize, and convert to energy. This means you stay fuller longer after meals and are less likely to overeat. It also supports lean muscle mass, which boosts your metabolism—even when you're at rest! Protein builds muscle which is metabolically active and burns calories just to exist on your body. Fat does not!

Your body needs amino acids, the building blocks of protein, for practically everything: repairing tissues, supporting immune function, balancing hormones, and maintaining healthy hair, skin, nails, bones, and organs.

Recent research shows that skeletal muscle isn’t just for strength—it's also an endocrine organ. During exercise (especially strength training), muscles release small proteins that reduce inflammation and support overall health. This is one reason why low muscle mass is now considered a health risk, especially as we age.

Aging & Protein Needs

As we get older, our bodies process protein less efficiently. This means we need more protein, not less, to maintain muscle, bone strength, and proper function.

The current RDA (Recommended Dietary Allowance) is just a minimum—it doesn’t account for factors like activity level or fat loss goals. Most experts now recommend:

• 1.1–1.5 grams per kilogram of body weight for general health and fitness

• 1.2–1.6 grams per kilogram for those strength training or aiming to retain/build muscle while losing fat

How to Eat Enough Protein (Without Doing Math)

Tracking every gram of protein isn’t realistic for most people. I have never been a fan of weighing foods or counting calories. A simpler approach:

👉 For women, aim for one palm-sized portion of protein at every meal and snack.

Protein isn’t stored the way carbs or fats are. That means you need to consume it throughout the day.

Studies also show that spreading your protein intake every 3–4 hours supports better muscle repair and growth.

Best Protein Sources

Whether you eat meat or not, prioritize lean protein sources. Here are some examples of foods with around 30g of protein:

• 1 chicken breast

• 1 serving of salmon

• 1 cup black beans or lentils

• 1 serving of Greek yogurt

  
  

Want help creating a protein-rich meal plan or snack ideas? Just ask!