Protein During Menopause: How Much and Why
During and after menopause, aim for about 1.2-1.6 g of protein per kg of body weight per day to protect muscle and bone as oestrogen declines. A 68 kg (150 lb) woman targets…
Calculate Your Protein IntakeFalling oestrogen during menopause accelerates loss of muscle and bone density, and higher protein combined with resistance training is a key way to counter both. Adequate protein also supports body composition at a time when fat tends to redistribute.
Spread protein across meals, aiming for 25-30 g each, and prioritise it at breakfast where intake is often lowest. Pair this with strength training two to three times a week and enough calcium and vitamin D for bone health.
- Target: 1.2-1.6 g/kg per day
- Protects muscle and bone as oestrogen falls
- Aim for 25-30 g per meal
- Combine with strength training and enough calcium
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
Enter Your Details
Get your personalized protein range in seconds
Frequently Asked Questions
Vegetarians need the same amount of protein as anyone else for their weight, activity level and goal — the difference is sourcing it from foods like paneer, lentils, tofu, Greek yogurt, eggs and dairy instead of meat. Combining a few plant sources across the day (e.g. lentils with rice or dal with paneer) covers the full range of essential amino acids.