Menopause protein calculator
See a starting protein range after menopause and how it compares with the amount you eat now.
How this tool works
This general starting estimate uses 1.0–1.2 g of protein per kg of body weight per day, as described by Mayo Clinic. Dividing the total by your meals is a planning aid, not an absorption limit.A worked example
At 70 kg, the range is 70–84 g per day. Across three meals that is about 23–28 g each. A dietitian may recommend a different amount for training, illness, or weight change.Before you use the result
This tool does not treat menopausal symptoms or balance hormones. Kidney disease and prescribed protein restrictions require individualized advice. Strength training and overall diet quality matter alongside protein.Is more always better?
No. Use the range as a discussion starter, not a minimum you must exceed. Your medical history, training, and food intake matter.Can I eat more than 30 g in a meal?
The per-meal division is a way to spread your target. It does not mean that protein above that amount is wasted.Sources
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How Alma Helps
Alma helps you log meals and track the nutrients that matter to your goals.