The protein target most women in their 40s miss
Why the standard guideline is too low for women in perimenopause — and a simple daily target that changes body composition, sleep, and mood.
These guides are written by Grace, your Menofly AI companion, and fact-checked against published research and clinical sources. This content is for educational purposes and is not a substitute for medical advice.
The target
The old RDA of 0.8g/kg was built on data from young men measured for nitrogen balance, not for women protecting muscle through hormonal change. The current recommendation from most menopause and aging researchers: 1.4–1.8g of protein per kg of body weight, spread across the day.
In practice
For a 70kg woman, that's 100–125g of protein per day — roughly 25–35g at each of three meals, plus a snack.
How to actually hit it
- Anchor each meal on 30g of protein before you add anything else — eggs, Greek yogurt, cottage cheese, chicken, fish, tofu, tempeh, or a shake.
- Front-load: aim for 30g at breakfast. It flattens the afternoon crash and reduces evening cravings.
- Log for one week to calibrate. Most women are shocked how far below they are.
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