Protein Protects Muscle
Because menopause lowers muscle and metabolism, protein becomes a defensive tool. A target of about 1.2–1.6 g/kg of body weight per day helps preserve and rebuild lean tissue — exactly what declines after menopause.
Practical Approach
- Aim for 25–35 g per meal to overcome age-related "anabolic resistance."
- Pair with resistance training (see strength training).
- Use the Protein Intake Calculator and Menopause Metabolism Calculator.
The Menopause hub ties it together.
Educational only. Individual needs vary with kidney health and activity — confirm with a clinician or dietitian.