how much protein for 70 kg female 32 years to lose get in shape?

For a 70 kg female aiming to shape up and potentially lose weight, a high protein intake in combination with exercise is recommended. According to Gabrielle Lyon, consuming about 1.6 grams of protein per kilogram of body weight per day is beneficial. This translates to approximately 112 grams of protein daily for someone weighing 70 kg. A diet emphasizing high protein, coupled with regular exercise, has shown to result in a significant increase in body weight loss and fat loss, while preserving muscle mass 1.

Additionally, Stacy Sims suggests that immediately post-exercise, women should aim to consume 35 grams (if under 45 years old) to 50 grams (if older) of high-quality protein to aid recovery and muscle synthesis. This should be done within approximately 45 minutes to an hour following a workout to maximize muscle repair and anabolic benefits 2.