Perimenopause Protein Calculator
Estrogen decline changes how muscle is built: midlife research points higher than the standard RDA — commonly 1.6–2.2 g per kg for active women through perimenopause, versus the 1.0–1.2 g floors in older guidance. Your weight in, the band out, split into meals that actually work.
Daily protein band
One meal block, smallest portions
| Food | Portion ≈ one block | kcal |
|---|
How it's computed
The band uses the range commonly recommended in menopause-fitness research (Sims and colleagues: 1.6–2.2 g/kg/day for active midlife women), with the sedentary floor shown for reference. Meals assume the "3–4 feedings of ~0.4 g/kg" pattern the same literature favors — around 30 g minimum per meal, the threshold repeatedly linked to muscle protein synthesis. Portions are the same USDA computation as every protein page here.
Cycle side: stage calculator · symptom diary · Muscle check: sit-to-stand test · GLP-1 protein targets