It Is Not Just "Aging"
Around menopause, weight often creeps up and energy drops — and the driver is hormonal, not just calendar age. The drop in estrogen shifts body composition toward more fat (especially central/visceral) and less muscle. Studies suggest resting metabolic rate falls by roughly 50–100 kcal/day after menopause, independent of aging alone.
The Fix
- Preserve and build muscle (the metabolically active tissue).
- Prioritize protein (1.2–1.6 g/kg).
- Add resistance training.
Our Menopause Metabolism Calculator applies a conservative postmenopausal adjustment. See menopause protein needs and the Menopause hub.
Educational only. Hormone therapy is a separate decision for your clinician; nutrition and training work without it.