Protein & Carbs-Guide for Women

How many carbs and protein should I eat to achieve lean muscles?

If you one of those people who set up a goal to get fit and add some quality muscles but don't know about nutrients your body needs to increase and tone your body muscles then I gathered here an overview of three most fundamental food groups you would need to adjust your diet to get great results.

Muscles do not grow in the gym or when you perform exercises with weights, they grow when you eat the right food with nutrients your body needs and rest. The three most needed elements are proteins, carbohydrates, and fats, with an addition with multivitamins. The combination of all those nutrients will provide energy (or calories) your body needs.

With provided energy your body can live, this is just a fact, making the whole process of digestion, absorbing nutrients and everything else you do comes from the energy you have given to your body to do those processes. 

Every day we need to consume nutrients, which also provide energy, but in proper proportion. It is important to know how much protein and carbohydrates should you consume. In addition, fatty foods are also contributing, specifically,  women need to eat healthy fats to sustain her monthly cycles when she lifts weights or having an active exercise routine. The daily requirement of protein intake, carbohydrates and fats are given by a range of acceptable macronutrient distribution, your body would need to function and reduce the risk of disease as well maintain a healthy weight.

"Your muscles are made of protein, water and energy (Carbs)"

You should consume 30% to 40% of protein from your diet, with  40% to 60% of carbohydrates from your diet. This means you should eat 1.5 to 2 grams of protein per kilogram of your body weight. (You can eat less if you are not lifting weights)

With consuming right amounts of Protein and Carbs your body can repair and rebuild your muscles, as a result  you will have leaner or larger, (Depending on how heavy  you use weights for your workouts, heavier you go larger muscles your body will build) healthy and beautiful muscles.

On the other hand, If you consume too much of protein, you will not gain muscle faster, even if you successfully complete your workouts routines and then feed your body extensive amount of protein this alone will not lead to muscle fiber growth, in fact, your body naturally will remove any extra proteins you digest. (The best portion of protein is between 20 to 40 grams per intake).

Now If you consume too many carbohydrates you will gain a lot of energy. This is great, right? Not at all, unfortunately. The consumption of extensive carbohydrates (energy) will be transformed into fat around your muscles. In other words, your body will store energy (carbs) into fat reserves, (Belly, Legs.. Ctr) because your body will have required amount of energy to build and repair your muscles the excess of that energy won't be eliminated but instead will be directly stored as fat.

"The best for the body is to eat 4-6 meals a day"


Three meals is a standard, that is breakfast, lunch, and dinner. However, in order to eat for muscles growth/lean muscles and weight loss, you would need to adjust to 4-6 meals for a more natural system, that is eating more frequently. In return, your body and muscles will have a sustainable amount of energy and nutrients throughout the day leading to strong mussels and shaping your muscle and overall body.

Now if you remove all of the carbs from your diet you will have no energy to even digest protein you eat. It's also can affect your moods and this can impact your everyday life.  60% of your diet should be carbohydrates, if you eat less you will feel weak, listless and unmotivated in performing any exercises not mentioning your daily activities.

As mentioned before fats are also needed in your everyday diet, however only 10 to 20%. If you do not eat any good fats, (Avocado, Coco oil, Nuts…) your muscles will not grow well, because there will be a difficulty to produce testosterone and insulin.

"To summarize how much should you eat protein and carbohydrates:"

  • 50% carbohydrate
  • 30% protein
  • 20% fat

I have provided an overview on how much you should consume of carbs, protein, and fats, however, the easiest way to adjust your diet is to consult with an expert and ask him to help you to design a personalized training plan and diet for best results.

Quick Summary

-If you are not getting the result you want, or you just starting out, how much should you eat protein and carbohydrates

As a basic, if you are not satisfied with what you get in the gym, you have to increase the weight you are moving, for leaner muscles increase receptions in every set you do and  improve quality and percentage of protein you intake, no more than 40% . (Remember)

If however you are gaining weight in fat, you can do three things: increase the intensity of your workouts and add cardio (Running after workout), increase the weights you move or decrease the amount of carbohydrates and fats that you consume.

If you feel week and no desire or lack of energy, it can be as a result of two possible things: you're not getting enough rest or you are not consuming the necessary amount of carbohydrates.

Hope you find it useful ladies, please share it and leave your comments.