For Active Women:
 • General Recommendation: 1.2–2.0 grams of protein per kilogram of body weight.
 • Example: A woman weighing 60 kg (132 lbs) should consume between 72-120 grams of protein per day if she works out regularly (strength training or endurance).

For Active Men:
 • General Recommendation: 1.2–2.2 grams of protein per kilogram of body weight.
 • Example: A man weighing 80 kg (176 lbs) should consume between 96-176 grams of protein per day if he works out regularly.

Why the Difference?
 • Men typically have more muscle mass than women, which increases their protein needs for muscle repair and growth. However, both men and women benefit from higher protein intake to optimize recovery, muscle tone, and overall strength.