As women transition through menopause, maintaining strength, energy, and overall wellbeing becomes increasingly important — and protein plays a central role in that journey. Protein supports muscle preservation, bone health, and metabolic balance, all of which can be affected by hormonal changes during midlife.

Meeting Daily Protein Needs – Count Your Intake!

Despite its importance, many women still fall short of their daily protein needs — generally around 1.0 to 1.2g of protein per kilogram of body weight. This translates to roughly 50–60g of protein per day for a woman weighing 50kg.

Tracking your intake can help you meet your body’s nutritional needs during menopause. The table below provides a simple guide to the protein content of common foods and how they contribute to your daily total.

Conclusion

Prioritizing protein at every meal is one of the most effective ways to stay strong, energized, and resilient through menopause and beyond. Aim to include a variety of protein-rich foods throughout your day to support muscle maintenance, bone health, and healthy aging.

To learn more about how much protein women need in later life and how to tailor your intake to your individual goals, read our featured article on protein and healthy aging.