Protein Goal Calculator

Why Protein Matters for Women Over 40

As women transition through menopause, hormonal shifts accelerate muscle loss, reduce metabolic rate, and increase the risk of osteoporosis.

Optimal dietary protein becomes essential for preserving lean muscle, supporting fat loss, and improving bone density, mood, and satiety.

In The Executive Menopause Method, we emphasize protein as a foundational tool for reshaping the body, regulating blood sugar, and restoring confidence through strength.

Recommended Dietary Protein

For women in midlife, the standard protein recommendation of 0.8 g/kg is insufficient. Recent studies suggest that 1.2 to 1.6 grams of protein per kilogram of body weight is ideal for maintaining strength, energy, and muscle tone. (1)

Suppose you're exercising regularly or trying to lose body fat without losing muscle. Your needs may be higher, up to 2.2 to 2.6 grams per kilogram of lean body mass (LBM). (2)

The Protein Goal Calculator ranges from 2.0 to 2.6 g/kg of LBM, depending on your chosen goal, which accommodates those just starting out to those who exercise regularly and would like to build muscle.

How to Measure and Use This Calculator

Use a soft tape measure for accuracy: measure your neck just below the larynx, waist at the narrowest point, and hips at the widest part. Your height and weight should reflect your current status, not your goal.

Enter your body measurements and select your goal to calculate your personalized daily protein target. Once entered, the calculator estimates your lean body mass and provides a tailored protein recommendation based on your selected outcome: fat loss, muscle tone, or long-term vitality.

👉 Try Our Protein Goal Calculator

Enter your measurements, choose your body composition goal, and discover your personalized daily protein target.

This calculator is grounded in scientific research and offers a strong starting point for your journey. While it's not tailored to every individual nuance, it gives you a clear direction, and you can fine-tune your target as your body responds and your goals take shape.

References