How much protein do you need in perimenopause and menopause?
Enter your weight and how often you eat. You'll get a daily protein range and a target for each meal, so it's easy to spread through the day.
Your daily protein
73–87 g a day
18–22 gat each of 4 meals
73 kgweight used
Source: Bauer et al. 2013 (PROT-AGE)
What one helping gives you
3 oz chicken breast26 g · 140 kcal
3 oz turkey breast26 g · 125 kcal
3 oz salmon23 g · 133 kcal
½ cup firm tofu22 g · 181 kcal
3 oz shrimp20 g · 84 kcal
¾ cup plain Greek yogurt18 g · 104 kcal
1 cup edamame18 g · 188 kcal
1 cup cooked lentils18 g · 230 kcal
½ cup cottage cheese14 g · 81 kcal
2 large eggs12 g · 148 kcal
Protein and calories per helping are worked out from USDA FoodData Central. General education about food, not medical advice.
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