Weight gain is a common experience for many women during menopause, but new research suggests that diet quality may be just as important as calorie reduction. Scientists from CSIRO, Australia’s national science agency, have identified a possible protein gap among women aged 40–55.

Their findings show that many women may not be consuming enough protein to support muscle health, strength and overall well-being during this stage of life.

Why protein matters in midlife

Menopause brings a range of physical changes, and weight gain is one of the concerns frequently reported by women during this transition. However, researchers say that simply eating less may not always be the right approach.

A new analysis from CSIRO, based on survey responses from 1,303 female members of the CSIRO Total Wellbeing Diet program, found that almost eight in 10 women reported gaining weight during the typical menopausal transition period.

CSIRO research scientist Dr. Gilly Hendrie said the findings show that focusing only on reducing food intake may overlook an important part of nutrition during midlife. According to Hendrie, choosing nutrient-rich foods and consuming enough protein can help support appetite management, muscle maintenance and overall physical health.

Protein is essential for preserving muscle mass and strength, which becomes increasingly important as the body changes with age. Maintaining healthy muscle levels can support mobility, physical function and long-term well-being.

The protein gap revealed by research

To better understand dietary patterns among women experiencing menopause, CSIRO researchers also examined data from the 2023–24 National Nutrition and Physical Activity Survey.

The analysis found that women aged 40–55 were consuming around 35 grams less protein than the level considered optimal by CSIRO researchers, which is approximately 1.2 grams per kilogram of body weight. Only one in three women surveyed reported reaching this amount.

The researchers highlighted that protein needs can become more significant during midlife because hormonal changes associated with menopause may contribute to changes in body composition, including reduced muscle mass.

Rather than following restrictive diets, researchers suggest that improving the balance of daily meals and including enough protein-rich foods may provide a more sustainable approach to managing health during this stage of life.

Menopause affects more than weight

The CSIRO survey also explored how menopause influences women’s overall well-being. Almost 90% of female Total Wellbeing Diet members said menopause had affected their quality of life, with one in five describing the impact as significant.

At the same time, the results showed that lifestyle changes can have a positive effect. Half of the respondents said that participating in the Total Wellbeing Diet program helped improve their overall well-being.

Dr. Hendrie explained that many women experience uncertainty about what steps they can take to manage changes during menopause. She said that a higher-protein eating pattern can make healthy choices easier and more practical without requiring extreme restrictions.

A personalised approach to nutrition

The researchers emphasise that there is no single protein target that works for every woman. Individual requirements depend on factors such as body weight, activity levels, lifestyle and overall health.

The findings do not suggest that protein intake alone can prevent menopause-related weight changes or address every challenge associated with this period. Instead, the research highlights protein as one important element of a broader approach to maintaining health.

For women navigating menopause, paying closer attention to protein consumption may be a simple but meaningful step toward supporting strength, physical function and overall well-being. The study underlines that nutrition during midlife is not only about managing weight, but also about helping the body adapt and remain resilient through a major stage of life.