Protein Needs for Women in Perimenopause & Menopause
How Protein Supports Your Body During the Menopause Transition
As women transition through perimenopause and menopause, their bodies undergo significant changes that can impact muscle mass, metabolism, and overall health. One of the most crucial nutrients during this stage of life is protein. Ensuring adequate protein intake can help maintain muscle strength, support bone health, and regulate weight, all of which are essential for feeling strong and energized.
Why Protein Matters During Perimenopause & Menopause
- Preserves Muscle Mass – Declining estrogen levels can lead to muscle loss. Protein helps maintain and rebuild muscle tissue, promoting strength and mobility.
- Supports Bone Health – Protein, along with calcium and vitamin D, plays a role in maintaining bone density and reducing the risk of osteoporosis.
- Aids in Weight Management – A higher protein intake helps with satiety, making it easier to maintain a healthy weight and curb cravings.
- Balances Blood Sugar Levels – Protein slows digestion and helps prevent blood sugar spikes, reducing the risk of insulin resistance.
Determining Your Optimal Protein Intake (The Calculation)
The recommended daily protein intake varies based on age, weight, body composition, and activity level. For sedentary women in perimenopause and menopause, experts suggest consuming 1.0 to 1.2 grams of protein per kilogram of lean body mass (LBM). More active women may need even higher amounts to support muscle recovery and overall health.
If you're over age 40-50
Once you're between the ages of 40 and 50, sarcopenia — losing muscle mass as you age — begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 1-1.2 grams per kilogram or 75-90 grams per day for a 165-pound person.
Protein should account for 10% to 35% of your calories. So, if your daily needs are 2,000 calories, that's 200-700 calories from protein or 50-175 grams. To learn more about Daily Nutritional Goals check out the Dietary Guidelines for Americans 2020–2025 published by the U.S. Department of Agriculture and U.S. Department of Health and Human Services.
The Perimenopause Protein Calculator: Find Your Daily Grams
To take the guesswork out of determining your protein needs, we’ve created a Protein Calculator incorporating the Mifflin-St Jeor formula, tailored specifically for women in perimenopause and menopause. By entering your age, weight, height, activity level, and protein goals, our calculator will estimate your daily energy needs and provide a personalized daily protein recommendation.
MenoHello Protein Calculator
Tips for Increasing Protein Intake
- Incorporate High-Quality Protein Sources – Lean meats, fish, eggs, dairy, legumes, tofu, and nuts are excellent choices.
- Distribute Protein Throughout the Day – Aim to include protein in every meal to maximize muscle synthesis.
- Consider Protein Supplements – If needed, protein powders or shakes can help meet daily requirements.
- Pair Protein with Strength Training – Exercise, particularly resistance training, works hand-in-hand with protein to maintain muscle and strength.
Take Control of Your Health
Understanding your protein needs is an essential step toward maintaining your health and vitality during menopause. Use our Protein Calculator to find your ideal daily intake and start making small, sustainable changes to support your well-being.
Ready to Take It a Step Further?
Knowing your protein needs is powerful—but understanding your daily calorie requirements can give you an even clearer picture of your overall health. Use our BMR Calculator to see how many calories your body needs to maintain energy, support metabolism, and optimize nutrition during menopause.
Try the BMR Calculator Now
We've Got What You've Been Looking For
Comprehensive Perimenopause & Menopause Toolkit for Symptom Relief and Support
Menopause in the News
Stay Informed on the Latest Menopause Research, Therapies, and Women’s Health Developments
Nalvee HRT Launch: New Menopause Treatment Option Returns to UK After 17 Years
Gedeon Richter has launched Nalvee, a dydrogesterone-only HRT option, in the UK after a 17-year absence. The treatment offers women a new progestogen choice with predictable bleeding patterns and strong endometrial protection for menopause symptom management.
Elinzanetant (Lynkuet): New 52-Week Trial Shows Stronger Evidence — What’s Still Unknown
A year-long study of Elinzanetant (Lynkuet) reveals lasting relief from hot flashes and improved sleep without hormones. Here’s what you need to know about this breakthrough non-hormonal option.
UK Approves First Testosterone Cream for Women, Marking a Historic Shift in Menopause Care
In the UK, a testosterone cream formulated specifically for women was approved by the Medicines and Healthcare products Regulatory Agency (MHRA) in August 2025. Before this, testosterone was not licensed for women, and male-strength gels were prescribed "off-label" in lower doses, as is currently the case in the US and elsewhere.
FDA Panel Reconsiders Black Box Warning on Low-Dose Vaginal Estrogen
An FDA-convened panel of medical experts heard testimony in July 2025 supporting the removal of the black box warning from low-dose vaginal estrogen therapies. Experts argued that the warning, which dates to 2003, is inaccurate and scares women away from a safe and effective treatment for menopausal symptoms.
New Research Finds Early Menopause Hormone Therapy May Offer Big Benefits with Lower Risks
This new perspective contrasts with the widespread alarm caused by the initial 2002 Women's Health Initiative (WHI) trial findings, which suggested serious risks and led many women and doctors to avoid hormone therapy (HT). Current research clarifies that those risks were primarily associated with older participants who began therapy many years after menopause using older, higher-dose formulations.
New Non-Hormonal Treatment Offers Relief from Menopausal Hot Flashes — With Safety Caveats
The U.S. Food and Drug Administration approved Veozah (fezolinetant), an oral medication for the treatment of moderate to severe vasomotor symptoms, or hot flashes, caused by menopause. Veozah is the first neurokinin 3 (NK3) receptor antagonist approved by the FDA to treat moderate to severe hot flashes from menopause. It works by binding to and blocking the activities of the NK3 receptor, which plays a role in the brain’s regulation of body temperature.
The End of Menopause? Scientists Explore Radical New Possibilities
Could menopause one day be optional? Scientists are exploring radical new ways to delay or even prevent it, from ovarian tissue freezing to groundbreaking hormonal research.
Could a Weekly Pill Delay Menopause? Rapamycin Research Shows Promise
Early clinical research indicates that a weekly rapamycin pill could delay menopause by slowing the aging of the ovaries. A pilot study conducted at Columbia University showed promising results, and a larger trial is now underway. While the findings are encouraging, this treatment is still experimental, and its long-term safety and efficacy need further confirmation.
New Study Highlights Rising Cardiovascular Risk for Postmenopausal Women
A major study reveals women’s heart health declines rapidly after menopause, making this a crucial time for screening, prevention, and awareness.
Elinzanetant Under FDA Review: A Potential New Non-Hormonal Option for Menopausal Symptoms
Elinzanetant (Lynkuet) is a new non-hormonal therapy under FDA review that could finally provide relief from hot flashes for women who can’t or prefer not to take hormone therapy. Promising trial results offer hope for midlife symptom relief.
Menopause Symptom Insights
Our Latest Articles on Perimenopause & Menopause Issues
Menopause doesn’t have to mean relying solely on hormones for symptom relief. NK3 antagonists, including Veozah and Elinzanetant, are e...
Discover Veozah, the first FDA-approved non-hormonal medication for menopause hot flashes. Learn how it works, who's a good candidate,...
Hearing loss during menopause is often linked to declining estrogen levels that affect the auditory system, making it harder to hear hi...
Navigating the wild ride of peri/menopause?
Find clarity and solutions by exploring our articles, organized by symptom.
Let’s make menopause a little more manageable—together.
Join the conversation, get practical tools, or share a product that helps women feel better. Small actions, big support.
Got a Hot Take on Menopause? Spill It.
Your words can spark connection, relief, and “me too” moments for women who need it most. The messy, funny, frustrating truth—it all matters.
Tell us what you’ve learned, what you’re still figuring out, or what no one warned you about.
What’s in Your Meno Survival Kit?
Every woman has her secret weapons—maybe a tea, a supplement, or that one product that saved your sanity.
Share what’s working for you—the real-world stuff you’d tell your best friend. Together, we’ll build a library of what actually helps.
Hot Flashes Deserve Cool Tips.
Sign up for down-to-earth menopause insights, symptom-soothing strategies, and tools that actually make sense. Delivered with empathy (and maybe a little humor).
No fluff—just helpful, reliable info.