# Protein after menopause: how much for muscle · Menopause Lift > Source: https://menopauselift.com/articles/protein-after-menopause Food and protein ## Protein after menopause: how much for muscle The official minimum for adults is 0.8 g of protein per kilogram of body weight a day, and a group of geriatric specialists advises 1.0 to 1.2 g for people over 65, more if they exercise. For muscle, how you spread it matters too: a moderate helping at each meal, with strength training twice a week, does more than one big dinner. By Claire Hollis, 1 November 2026 Muscle is the part of the body that changes quietly around menopause. A long US study of more than a thousand women found lean mass starting to fall from about two years before the final period, while fat gain doubled, which our article on [whether menopause causes weight gain](/articles/does-menopause-cause-weight-gain) sets out in full. Strength training is what rebuilds that muscle. Protein is the raw material it works with. Many women eat less of it than they think, and most of what they do eat comes at dinner. ### How much protein after menopause The Recommended Dietary Allowance used in the US is 0.8 g of protein per kilogram of body weight a day, and it is the same figure for every healthy adult, whatever their age or sex. A study of more than 11,000 Americans over 50 used that line and found that up to 46% of those aged 71 and over fell below it. Those who fell short had more trouble with everyday physical tasks, and those over 70 also had a weaker grip ([Krok-Schoen and colleagues, Journal of Nutrition, Health and Aging, 2019](https://europepmc.org/articles/PMC6507527)). Many researchers think 0.8 g is too low for older bodies, because ageing muscle responds less to each meal. In 2013 an international group convened by the European Union Geriatric Medicine Society reviewed the evidence and recommended at least 1.0 to 1.2 g per kilogram a day for people over 65\. For those who exercise or are otherwise active, they advised 1.2 g or more ([PROT-AGE Study Group, Journal of the American Medical Directors Association, 2013](https://doi.org/10.1016/j.jamda.2013.05.021)). No health body sets a separate figure for women in their late 40s and 50s. The PROT-AGE advice was written for over-65s, so for a woman of 55 it is a sensible upper guide rather than a rule. If I were starting strength training at 50, I would aim for about 1.0 g per kilogram and concentrate on getting a decent serving of protein at every meal, which is easier to keep track of than a daily total. ### Working out your own number Multiply your weight in kilograms by the figure you are aiming for. For a woman who weighs 65 kg (about 143 lb): * At the 0.8 g minimum, that is 52 g a day. * At 1.0 g, it comes to 65 g a day. * At 1.2 g, the figure for an older woman who exercises, it rises to 78 g a day. To convert pounds to kilograms, divide by 2.2\. MedlinePlus, the US National Library of Medicine's health site, puts the healthy adult range at 10% to 35% of daily calories from protein, so even the higher figures above sit comfortably inside it for most women ([MedlinePlus, Protein in diet](https://medlineplus.gov/ency/article/002467.htm)). ### Why protein matters for muscle The clearest evidence for women in particular comes from the Women's Health Initiative. Researchers followed 24,417 women aged 65 to 79 who were not frail at the start, and after three years 13.5% had become frail. The study counted a woman as frail when she had at least three of these: poor physical function, exhaustion, low activity and unintended weight loss. Once intake was corrected using urine tests and energy measurements, women who ate 20% more of their calories as protein had a 32% lower risk of frailty ([Beasley and colleagues, Journal of the American Geriatrics Society, 2010](https://europepmc.org/articles/PMC2924946)). That is an observational study, so it shows a link and cannot prove that protein alone caused the difference. It fits with the trials, though. Women gain muscle from resistance training, as [how to prevent menopause weight gain](/articles/how-to-prevent-menopause-weight-gain) shows, and the body needs protein to make that new muscle. The US National Institute of Arthritis and Musculoskeletal and Skin Diseases also lists poor protein intake among the risk factors for osteoporosis ([NIAMS, Osteoporosis](https://www.niams.nih.gov/health-topics/osteoporosis)). ### Spread it across the day Many people eat a breakfast of toast or cereal, a light lunch and most of their protein at dinner. A small trial at the University of Texas Medical Branch fed eight healthy adults the same total protein two ways for a week each: about 30 g at each of three meals, or roughly 11 g at breakfast, 16 g at lunch and 63 g at dinner. Over 24 hours, muscle protein synthesis was 25% higher on the even pattern ([Mamerow and colleagues, Journal of Nutrition, 2014](https://europepmc.org/articles/PMC4018950)). The volunteers were in their 30s, and eight people is a small group, so treat the exact number with care. The pattern still makes practical sense after menopause, and the PROT-AGE group noted that timing may matter even if the evidence is not yet strong enough for a formal rule. Breakfast is where most women have room to add protein, and it is where I would start. ### What 30 grams looks like MedlinePlus gives a handy rule: one ounce (30 g) of most protein-rich foods holds about 7 g of protein. Each of these gives you about 7 g: * 1 oz of meat, fish or poultry * 1 large egg * A quarter cup of tofu * Half a cup of cooked beans or lentils So two eggs with two slices of smoked salmon come to roughly 28 g. A bowl with a cup of cooked lentils and a quarter cup of tofu gives about 21 g, and a 4 oz chicken breast alone gives about 28 g. Low-fat dairy, nuts, seeds and wholegrains add more on top, and MedlinePlus points out that you can get all the protein you need without animal foods. The NHS lists milk, cheese and yoghurt as sources of protein and calcium at once, which helps bones as well as muscle ([NHS, The Eatwell Guide](https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/)). ### Eating around a workout in midlife Advice about a "window" after training, when you must drink a shake or lose the benefit, is mostly overstated. A meta-analysis of 23 resistance-training trials found that once total daily protein was taken into account, eating protein close to the session made no clear difference to strength or muscle size. Total protein intake was the strongest predictor of muscle gain ([Schoenfeld and colleagues, Journal of the International Society of Sports Nutrition, 2013](https://europepmc.org/articles/PMC3879660)). In practice, the simplest approach is to train within a few hours of an ordinary meal with a good serving of protein in it, before or after, whichever suits your day. Training at 7 in the morning on an empty stomach and then sitting down to eggs or yoghurt works. So does a session in the late afternoon followed by dinner. If a workout leaves you hungry and dinner is hours away, a glass of milk or a pot of yoghurt bridges the gap. This site gives no advice on protein powders or other supplements, and food covers the amounts above for most women. ### Before you change how you eat The PROT-AGE group made one firm exception: people with severe kidney disease who are not on dialysis may need to limit protein. If you have kidney problems, diabetes or another long-term condition, ask your GP or a registered dietitian before raising your intake. Talk to them too if you plan to eat far fewer calories while you start lifting, because NIAMS lists very strict dieting as a risk factor for bone loss. ### Where to go next Protein only builds muscle when the muscle is asked to work. If you have not started yet, [strength training during menopause: how to start](/articles/strength-training-menopause-how-to-start) covers the first sessions, and our [4-week strength training plan](/articles/your-first-month-of-strength-training-a-4-week-plan) lays them out week by week. With no equipment at all, the [home workout for women over 50](/articles/home-workout-for-women-over-50) uses a chair and a wall. More on eating for strength is collected under [food and protein](/topics/food-and-protein). --- [ ](/) Strength training, muscle, bone and weight in perimenopause and menopause for women aged 35 to 65 and beyond, based on NHS, NIH and other official guidance. [Write to the editors](/contact) ### Read * [Latest articles](/articles) * [Strength training](/topics/strength-training) * [Weight and body changes](/topics/menopause-weight) * [Muscle, bone and balance](/topics/muscle-and-bone) * [Food and protein](/topics/food-and-protein) * [All topics](/topics) ### About us * [About](/about) * [Authors](/authors) * [Editorial policy](/editorial-policy) * [How we make money](/how-we-make-money) ### Legal * [Terms](/terms) * [Privacy](/privacy) * [Contact](/contact) © 2026 Menopause Lift. Every health fact links to the official page or study it comes from. This site informs and does not replace your doctor. [How we make money](/how-we-make-money).