Protein for perimenopause: How much?

Navigating the changes during perimenopause can be challenging, but understanding the role of protein in your diet can make a significant difference. Did you know that women in this life stage can benefit greatly from focusing on their protein intake? You most likely did but how much should you have? 

Research suggests aiming for a protein intake of 1.5-1.7g per kg of lean body mass can help maintain muscle mass. To calculate your lean body mass, subtract your body fat from your total weight. For example, if you weigh 70 kg with 30% body fat, your calculation would be 70 - 21 = 49 kg of lean body mass. This means you should aim for 74-83g of protein daily.

If you don't have access to body fat measurement tools, a simple target is to consume at least 80-100g of protein per day. This intake is associated with better muscle retention, improved bone density, and a longer, healthier life.

Remember, you can adjust your protein goals to suit your needs, but maintaining a focus on lean muscle mass will yield the best results.

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