Most people assume endocrinologist Ana Kausel eats a moderate amount of protein.
They assume something manageable.
Then she tells them.
180 grams.
It’s not her body weight. It’s not a fluke. She built that number up slowly. Strategically. In line with her training and metabolic goals.
For most women? The number feels wrong.
They’re probably hovering around 60 or 80 grams a day while wondering why building muscle feels like wrestling a bear. Why hunger hits like a truck. It’s not a willpower issue.
It’s a math problem.
The Guidelines Are Lying to You (Sort of)
The standard RDA for protein is 0.8g per kilogram.
That’s it.
That number wasn’t designed to help you get stronger. It wasn’t designed to handle the chaos of aging, menopause, or resistance training.
It was calculated solely to stop you from becoming deficient.
There’s a chasm between not starving and actually fueling recovery.
Kausel’s 180g target sits squarely in the zone recommended for women who lift weights. Or those navigating perimenopause. Or folks on GLP-1 meds. The conventional guidelines? They’re too low for people trying to change their body composition.
“This is not a blanket recommendation,” Kausel says.
Fair enough. But her volume reflects her volume of work.
The Thermic Effect Is Real
She didn’t jump to 180g overnight. She added about 20g at a time as her lifting got harder.
The results? They compounded.
Less fat gain during bulk. Better muscle retention during cuts. Fewer cravings.
There’s a specific term for the metabolic boost you get from eating protein.
Thermic effect of food.
Protein sits at 20 to 30%. Fat and carbs are lower. Your body burns more energy just breaking down protein.
It’s metabolic efficiency.
“Protein intake is not about chasing a signal to the body.”
Anabolic Resistance
Here is the part nobody talks about.
Anabolic resistance.
As we age. Specifically through perimenopause. Our muscles become less sensitive to protein alone.
The amount that worked in your 20s won’t cut it in your 40s. The door gets heavier to open.
This makes the post-workout window non-negotiable.
Muscles are prime real estate right after you train. They want nutrients. Kausel suggests 30 to 40g of high-quality protein paired with carbs.
Skipping that meal? Relying on a tiny snack? That’s why so many women fail in the gym. Hard work without fuel is just stress.
“A full, balanced meal after exercise… It is a necessary signal.”
A Day in the Life
So. How do you actually eat 180g?
You start big.
Kausel eats 65–70g at breakfast.
Eggs. Greek yogurt with berries. Whey and collagen in coffee.
It anchors the day.
Lunch puts protein first. Chicken or fish or beef. The rest of the plate? That just supports the star.
Afternoon?
A shake. Edamame. Jerky.
Dinner mirrors lunch.
She finishes with a cottage cheese dessert. Why? To stop nighttime hunger from hijacking sleep.
Don’t Skip Carbs
This is where it gets controversial for some.
Kausel is loud and clear on carbs.
Protein cannot build muscle without them.
Why?
Resistance training burns glycogen. Low carbs = low intensity = slow recovery. Your cortisol spikes. You might not lose muscle immediately if your protein is high, but you’ll struggle to gain any because your performance suffers.
Carbs spare protein. They stop your body from using protein for fuel so it can use it for structure.
No carbs.
No hypertrophy.
Mistakes To Avoid
Three traps catch almost everyone increasing their intake.
- Moving too fast. Jumping from 60g to 180g causes digestive hell. Adapt slowly.
- Fatty calories. Cheese. Nuts. Butter on chicken. It adds protein, sure. But it adds way more calories. It’s easy to miss the protein density goal if you’re relying on fatty sources.
- The Plant Problem. Vegan sources need nuance. Many plant proteins are low in leucine. Leucine triggers muscle synthesis.
If you’re eating only plants.
You likely need higher total protein volumes. Strategic combining.
Animal proteins are just easier on the machinery.
The Takeaway
Kausel knows her number isn’t yours.
But here’s the reality check.
Most active women are undershooting. Way off target.
The path isn’t radical overhaul.
It’s gradual. Intentional.
Just keep adding 20 grams here. 10 there.
Will it change you?
Maybe.
