Protein Calculator for 50+

Starts at the 1.2 g/kg older-adult floor, rises to 1.5 g/kg when you're active, and to at least 1.6 g/kg during weight loss (capped at 2.0). Daily grams = target × body weight (kg), divided across your meals with a 25–40 g per-meal goal.

Bauer J et al. (2013) PROT-AGE Study Group; Deutz NEP et al. (2014) ESPEN expert group on protein for older people.

Needs rise with illness and immobility and fall with kidney disease. Treat this as a healthy-baseline target and adjust with your clinician if you have medical conditions.

People with chronic kidney disease or other conditions requiring protein restriction — follow your doctor's or dietitian's guidance instead.

More than the standard RDA. Expert guidance (PROT-AGE, ESPEN) recommends at least 1.0–1.2 g per kg of body weight daily for healthy older adults, rising to 1.2–1.5 g/kg for those who are active or managing illness — well above the 0.8 g/kg set for younger adults.

Ageing muscle becomes less responsive to protein, a phenomenon called anabolic resistance. It takes a larger dose of protein per meal to trigger the same muscle-building response, so total intake and per-meal amounts both need to climb.

Aim for 25–40 g of high-quality protein at each meal rather than loading it all into dinner. Spreading protein evenly across the day gives muscle repeated strong signals to rebuild, which counters age-related loss more effectively.

No — protein supplies the raw material, but resistance training provides the signal to keep and build muscle. The two work together. Eating enough protein without lifting, or lifting without enough protein, both leave results on the table.

For healthy older adults, protein intakes in this range are safe. If you have chronic kidney disease or another condition requiring protein restriction, follow your doctor's or dietitian's guidance instead of a general formula.