How Much Protein Do You Really Need in Perimenopause and Menopause?

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If you’ve ever been confused by the mixed messages about protein—how much you need, which sources are best, and whether “more is better”—you’re not alone. Many of my clients come to me having read up on or listened to podcasts about protein goals and many of them are frustrated by not being able to reach them, or not seeing the results that they are looking for (think weight loss) by pushing for high amounts in their daily diets.

In midlife, many women hear that they should dramatically increase protein to protect muscle and support weight control. Others hear warnings about kidney strain or inflammation from certain protein sources. It can feel impossible to know what’s right for your own body.

Let’s clear the air with evidence-based guidance, so you can make confident, realistic choices.

Why Protein Matters in Midlife

During perimenopause and menopause, estrogen levels naturally decline. This hormonal shift contributes to:

• Loss of muscle mass (sarcopenia), which can slow metabolism and affect strength
• Decreased bone density, increasing fracture risk
• Changes in fat distribution, often with more abdominal fat storage

Protein plays a key role in supporting your body through these changes by:

• Helping preserve and build lean muscle mass
• Supporting bone health when paired with adequate calcium and vitamin D
• Promoting satiety to help manage appetite and cravings
• Aiding tissue repair and collagen production (important for skin, joints, and connective tissue)

When More Protein Isn’t Always Better

For most healthy women, moderately higher protein than the general RDA is beneficial in midlife. But chasing excessively high targets—such as 120+ grams per day for someone of average size—may not offer extra benefit and can be difficult to maintain.

Here’s what the science says:

• Kidney health: High protein intakes do not necessarily damage healthy kidneys, but if you already have reduced kidney function or chronic kidney disease, excessive protein can worsen the condition. This is why testing and personalised advice are important.
• Cooking methods: Cooking meat at very high temperatures (grilling, frying, charring) can create compounds such as heterocyclic amines and advanced glycation end-products, which may contribute to inflammation over time. Using gentler cooking methods like steaming, stewing, or baking reduces these compounds.
• Insulin response: Protein naturally stimulates some insulin release, which is not harmful in healthy people. However, in those with insulin resistance—a common issue in midlife—large amounts of protein eaten alongside refined carbs can raise insulin levels more significantly. Balancing protein with fibre-rich vegetables and healthy fats helps keep blood sugar steadier.

How Much Protein Is Right for Most Women in Midlife?

For healthy women in perimenopause or menopause, a general evidence-based target is:

1.0–1.2 grams of protein per kilogram of body weight per day
(That’s about 60–75 grams daily for a woman weighing 60–65 kg)

This level is supported by research from the PROT-AGE Study Group and the American Society for Nutrition for maintaining muscle mass and physical function in older adults.

Your ideal amount may be higher if you are very active, recovering from illness, or aiming to build muscle—or lower if you have certain medical conditions.

‍Why Personalised Advice Matters

Protein is just one piece of your nutritional puzzle. Your needs will vary based on:

• Your muscle mass and activity level
• Your digestion and tolerance of different foods
• Your medical history (including kidney function and metabolic health)
• Your weight goals and hormone balance
• Your food preferences and lifestyle demands

Working with a qualified health professional ensures you’re meeting your needs without overdoing it—and that your protein intake is part of a well-rounded, enjoyable eating plan. This approach helps you feel confident that what you’re doing is right, safe, and sustainable.

The Bottom Line

Protein is an essential nutrient for our body particulalrly during perimenopause and menopause. Getting enough supports muscle, bone, and metabolic health—but there’s no one-size-fits-all target.

The sweet spot lies between enough to support your health goals and not so much that it feels like a burden or causes unnecessary strain. And that sweet spot will be different for everyone.

Ready for Clarity?

If you’re unsure how much protein you really need—or how to adjust your nutrition so it works with your body instead of against it—let’s talk.

I can help you create a personalised, realistic plan that supports your energy, weight, and hormone balance—without endless guesswork.

Click here to book a free discovery call or send me a message.

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