🌿 Perimenopause
Perimenopause nutrition — protein and bone health
In perimenopause, protein needs rise — aim for around 1.2 g per kg of body weight to preserve muscle — alongside calcium and vitamin D for bone health. Fawna raises your protein target and keeps the focus steady and supportive, not a verdict on your body.
What changes for you
- Protein target lifts toward ~1.2 g/kg/day to protect muscle.
- Calcium and vitamin D matter more as bone-protective oestrogen declines.
- Energy needs don’t automatically change — we adapt the plan, not the number.
- Optional symptom notes (sleep, mood, hot flushes) help you see patterns.
Key nutrients
| Nutrient | Daily target | Why it matters |
|---|---|---|
| Protein | ~1.2 g/kg/day | Helps preserve lean muscle through the transition. |
| Calcium | ~1000 mg/day | Paired with vitamin D, for bone health. |
| Vitamin D | ~10 mcg/day | Supports calcium absorption and bone maintenance. |
Common questions
How much protein do I need in perimenopause?
Around 1.2 g per kg of body weight per day to help preserve muscle. Fawna raises your protein target for this stage.
Does perimenopause mean I should eat less?
Not automatically. Energy needs don’t inherently drop — Fawna adapts the plan (more protein, bone-supportive nutrients), not simply the number.
The evidence Moderate evidence, 2 of 3
Fawna’s guidance for this stage draws on:
- Moore DR et al. — J Gerontol A Biol Sci (2015), protein and muscle
- British Menopause Society — Nutrition & weight gain (2023)
- Institute of Medicine — DRIs: Calcium and Vitamin D (2011)
Grounded in the primary sources above. General information, not medical advice.
Keep reading
Nutrition that fits perimenopause.
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