Protein in menopause and perimenopause: how much and how to spread it

Around menopause, a lot of people hear that they should “eat more protein” without hearing how much, or why. Here’s the number Imi uses, where it comes from, what the research can and can’t tell you yet, and simple ways to fit it into meals you already eat.

Why does protein come up around menopause?

Because muscle and bone both need it, and both change as we get older.

A 2021 position statement from The North American Menopause Society (now The Menopause Society) lists good nutrition as a step for every woman after menopause. It names protein, calcium and vitamin D in particular, alongside regular physical activity. A 2013 expert group, PROT-AGE, found that older adults need more protein than younger adults to keep muscle and function.

How much protein should I aim for?

Imi plans 1.0 to 1.2 g per kilogram of body weight a day, the range suggested for adults as they get older.

That range comes from PROT-AGE. It suggests 1.2 g/kg or more for people who exercise. The 2025–2030 Dietary Guidelines for Americans suggest 1.2 to 1.6 g/kg for adults in general, so the two meet at 1.2.

The protein calculator does the math for your weight.

Is there a menopause-specific protein number?

Not yet. The research made just for menopause is limited.

To be straight about it: PROT-AGE was written for people over 65, not for menopause. It’s the closest evidence-based range for adults as they get older, which is why Imi uses it. There’s no separate number for perimenopause either.

What studies in postmenopausal women do show is that strength training matters most. A 2026 review of 34 studies found strength training reliably improved strength, body composition and bone density. Extra protein added little on top, as long as people already ate a basic amount. A 2022 review of whey protein found a benefit only when it was paired with resistance training. So think of protein as support for training, not a replacement for it.

Should I eat it all at once?

No. Spread it across breakfast, lunch and dinner, with a snack if you like.

The 2025–2030 Dietary Guidelines suggest putting protein at every meal. PROT-AGE says the evidence on timing isn’t strong enough for exact rules, so there’s no need to be precise. A rough even split is easy to plan.

For a 75 g day, that might look like:

• Breakfast, about 25 g: 3/4 cup Greek yogurt with oats and berries
• Lunch, about 25 g: a lentil and chicken salad
• Dinner, about 25 g: baked salmon or tofu with vegetables and rice

Which foods have the most protein?

Chicken, tofu, fish, Greek yogurt, lentils and cottage cheese lead.

Rounded USDA FoodData Central values. Your label is the final word.

Tofu and Greek yogurt bring calcium too. See calcium and vitamin D after menopause.

What’s a high-protein breakfast without eggs?

Greek yogurt, cottage cheese, tofu, or leftovers.

• Greek yogurt with oats and berries
• Cottage cheese on toast with tomato
• A tofu scramble with spinach
• Milk-based oats with a spoon of peanut butter
• Last night’s chicken or lentils on a wrap

How does Imi help?

Imi plans 1.0 to 1.2 g of protein per kg a day and spreads it across your meals.

Turn on the menopause focus and Imi puts protein and calcium at the top of Home. It plans calcium-rich foods into your week, keeps vitamin D in view, and counts your strength sessions from Apple Health so it can plan protein around them. Focuses stack, so you can run menopause and GLP-1 support together.

Imi plans food. It doesn’t treat menopause symptoms, and choices about hormone therapy belong with your doctor. Work out your protein target or see how Imi plans for menopause.