How much protein do women in menopause need?

Nikkiey explains on Ep. 406 that perimenopause raises your protein requirement because of anabolic resistance: your body needs more protein to get the same muscle-preserving response. If you're eating 40, 50 or 60 grams a day and your muscle is disappearing, she calls that a protein problem compounded by perimenopause, not a hormone problem alone. Her test is simple. Track honestly for a week. If you're consistently hitting about one gram per pound of body weight, you can rule protein out as the main driver. On Ep. 75 she adds that even when carb and fat intake shift after menopause, protein stays the same.

One nuance: Abbey's per-kilogram range works out lower than the one-gram-per-pound target Nikkiey and Hatty use (one gram per pound is about 2.2 grams per kilogram). What everyone agrees on is that the typical intake of 40 to 70 grams is nowhere near enough, and that protein works best spread through the day rather than saved for dinner. If you have a medical condition that affects how much protein you can eat, check your target with your doctor. Otherwise, if your body has stopped responding, look at the plan before you blame yourself.