Perimenopause protein calculator: how much do you need?
Protein needs rise as oestrogen falls, and most women in their 40s eat less than the research suggests. Enter your weight to see your daily range and what it looks like meal by meal.
Your weight
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grams a day
Aim for the lower number on rest days and nearer the top if you strength-train. Calcium and vitamin D are US reference intakes for women aged 40–55 (Institute of Medicine), not worked out from your weight. UK and EU figures differ slightly.
Knowing your number is the easy part
- Your target, on every day’s meals. Enter your weight once and PeriFlow shows your protein range beside each day’s meal plan, with calcium and vitamin D alongside.
- Meals for how you eat. A daily meal plan drawn from 122 recipes, across seven diet styles.
- Strength alongside. The Move tab keeps a two-sessions-a-week strength minimum, because protein works best with it.
What 25–30 g of protein looks like
These are typical amounts; packaged foods vary by brand, so check the label.
- 100 g cooked chicken breast — about 30 g
- 100 g cooked salmon — about 25 g
- 200 g plain Greek yoghurt — about 20 g
- 150 g firm tofu — about 18 g
- 200 g cooked lentils — about 18 g
- 2 large eggs — about 12 g
- 100 g cottage cheese — about 11 g
Most women find breakfast is where they fall short. Swapping toast for eggs or yoghurt with seeds is often the easiest single change. Our guide to protein in perimenopause goes further into why, and how to get there on a vegetarian or vegan diet.
Why the number goes up in perimenopause
The standard adult recommendation of 0.8 g per kilogram was set to prevent deficiency, not to protect muscle as you age. Across the menopause transition, falling oestrogen is associated with faster loss of muscle mass and strength, and the body responds less strongly to each protein-containing meal.
Expert groups that have looked at protein and ageing, including the PROT-AGE study group and ESPEN, recommend more than the standard figure: at least 1.0–1.2 g/kg a day, and more for people who are active. The range here starts at that guidance; its upper end, 1.6 g/kg, comes from strength-training research and suits women who lift. It’s what the PeriFlow app uses.
Protein works best alongside strength training. If you are not doing any yet, two sessions a week is a common starting point. See strength training in perimenopause.
Frequently asked questions
How much protein does a woman in perimenopause need?
Expert groups on protein and ageing suggest at least 1.0–1.2 g of protein per kilogram of body weight a day for adults over 65, and 1.2 g/kg or more for those who are active or exercising. It’s reasonable to start earlier, because muscle loss speeds up across the menopause transition. This calculator uses 1.2–1.6 g/kg, the same range the PeriFlow app uses; the upper end comes from strength-training research.
Why does protein matter more in perimenopause?
Falling oestrogen is associated with faster loss of muscle mass and strength around the menopause transition. Muscle supports metabolism, blood sugar control, balance and bone. Eating enough protein, together with strength training, is one of the best-evidenced ways to protect it.
Should I eat my protein all at once?
Spreading it across the day appears to work better than eating most of it at dinner. Research on muscle protein synthesis in older adults suggests that roughly 25–30 g per meal appears to be enough to stimulate muscle building. The per-meal figure above is the middle of your daily range, divided across three meals.
Should I use my current weight or my goal weight?
Most guidance is based on current body weight. If you are carrying significantly more weight than you would like, the lower end of the range is a sensible starting point — the difference is rarely more than a portion a day.
Is a high-protein diet safe?
For most healthy adults, intakes in this range are considered safe. If you have chronic kidney disease, or have been told to limit protein for any reason, speak to your doctor or a dietitian before increasing it.
More free tools
Perimenopause symptom checklist: tick what you've noticed and get a list to take to your doctor.
Caffeine cut-off calculator: the latest time to have coffee without cutting into your sleep.
Calcium checker: a rough estimate of your daily calcium against the reference intake for your age.
Sources
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013. PubMed
- Deutz NE, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014. PubMed
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018. PubMed
- Ross AC, et al. The 2011 report on dietary reference intakes for calcium and vitamin D from the Institute of Medicine: what clinicians need to know. J Clin Endocrinol Metab. 2011. PubMed
- Maltais ML, et al. Changes in muscle mass and strength after menopause. J Musculoskelet Neuronal Interact. 2009. PubMed
This calculator gives general nutrition information, not medical or dietetic advice. If you are pregnant or breastfeeding, or have kidney disease, diabetes, or any condition affecting what you eat, speak to your doctor or a registered dietitian first.