Protein Calculator
Fuel Muscle
After 50
Estimate a daily protein target and a per-meal target based on your age, weight, and training goal. The default starts in the 50+ range because protein needs often rise with age to support muscle maintenance.
Why age matters
The calculator uses the adult 0.8 g/kg/day RDA as a baseline, then raises the target for adults 50+ and strength-focused goals based on older-adult protein guidance and meal-distribution research.
Formula
1.1 g protein per kg body weight, adjusted for age and goal.
Meal Plan
Send a plan for this target
Share your email and any food exceptions. We will use your daily and per-meal protein target to prepare a meal plan that fits the way you eat.
Evidence Base
Sources behind the calculator
This tool is intentionally conservative and transparent. It is built for education and planning, not diagnosis or individualized medical nutrition therapy.
PROT-AGE Study Group
Recommends higher protein intake for older adults than the standard adult RDA, commonly 1.0 to 1.2 g/kg/day for healthy older adults.
Dietary Reference Intakes
Establishes the adult protein RDA at 0.8 g/kg/day, which serves as the baseline comparator.
Protein meal distribution research
Supports spreading protein across meals, with older adults often needing a larger per-meal dose to stimulate muscle protein synthesis.