Your Daily Protein Calculator
Support your strength, recovery, and healthy aging—through perimenopause, menopause, and beyond. Use the calculator below to estimate your daily protein range and see how it fits into your meals.
Find Your Daily Protein Target
Fuel your strength. Support your muscle. Start with a practical protein estimate.
An estimate for healthy adults who exercise, based on 1.6–2.0 grams per kilogram of the weight entered daily. Use your current weight, or a goal weight agreed with your qualified healthcare or nutrition professional. Individual needs vary. If you have kidney disease, are pregnant or breastfeeding, or have a prescribed diet, ask your healthcare professional for an individual target.
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Protein helps maintain muscle alongside strength training, supports tissue repair, and supplies amino acids for enzymes, antibodies, and certain hormones. Protein-rich meals can also help you feel satisfied.
With aging, muscles can become less responsive to protein and exercise—a process called anabolic resistance.
Some studies suggest this response may also be reduced after menopause, although research is still developing.
You can still build muscle with consistent strength training and adequate nutrition.
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This calculator uses 1.6–2.0 grams of protein per kilogram of body weight as a practical starting range for healthy adults who exercise.
A large research review found that protein supplementation supported gains from resistance training, with average additional muscle benefits leveling off around 1.6 g/kg/day. Individual needs vary, and this is not a menopause-specific prescription. PubMed