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Menopause protein calculator

This calculator gives you a daily protein target and a per-meal amount for perimenopause and menopause, based on your body weight and goal. It also shows the leucine amount to aim for at each meal.

kg
Daily protein95 gper day
Protein per meal32 gacross 3 meals
Leucine per meal2.5–3 g≈ 25–35 g of protein from eggs, dairy, fish or meat

How it's calculated

Your daily target is your body weight in kg multiplied by 1.4 g if your goal is strength or bone, or by 1.6 g if your goal is fat loss. The higher figure helps protect muscle while you eat a little less, and protein also helps with fullness.

The total is divided across three meals. Spreading protein evenly matters more as you age, because older muscle needs a larger dose at one sitting to respond fully. About 25–35 g per meal from eggs, dairy, fish or meat provides roughly 2.5–3 g of leucine, the amino acid that most strongly switches on muscle protein building.

These figures are consistent with mainstream sports-nutrition guidance for active adults, and sit above the basic adult recommendation of 0.8 g/kg, which is designed to prevent deficiency rather than support strength training.

If you have kidney disease or have been told to limit protein, follow your doctor's or dietitian's advice instead. To get a full 12-week training plan built around your number, use the plan builder.

Frequently asked questions

Should I use my current or goal weight?

The calculator uses your current body weight, and so does your journal. What matters most is a solid portion of protein at every meal; if the daily number feels hard to reach, build up to it over a few weeks.

Can plant protein count?

Yes. Tofu, tempeh, lentils, beans, soya milk and seitan all count. Plant proteins contain less leucine per gram, so aim for the upper end of the per-meal range, or combine sources, to reach the same effect.

Is this much protein safe for my kidneys?

In healthy adults with normal kidney function, intakes of 1.4–1.6 g/kg are considered safe. If you have chronic kidney disease or reduced kidney function, your doctor or dietitian should set your protein target.

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General fitness information, not medical advice. Check with a doctor if you have a medical condition, are pregnant or have an injury.