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. Once you know your daily protein target, the next step is making sure you're getting enough protein-rich foods throughout your day. Check out our High Protein Foods List for easy-to-reference options to help you meet your goals 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.