The protein question

How much protein do I really need?

Your protein needs quietly rise with age — and step up again through perimenopause and menopause. Answer three quick questions for a personalised healthy-ageing target.

A general guide based on healthy-ageing protein research: a floor of about 1.0–1.2g per kg of body weight for older adults (PROT-AGE / ESPEN), rising toward 1.2–1.6g per kg through perimenopause and menopause, when falling oestrogen speeds up muscle loss, and higher again with regular exercise (up to ~2.0g per kg). Spread protein across the day for best effect. This isn't medical advice — if you're pregnant, have a health condition (e.g. kidney disease) or specific goals, check with your GP or a registered dietitian.