As we age, our bodies become resistant to protein signals. This is called Anabolic Resistance. Use this calculator to find the higher target you need to maintain muscle mass, mobility, and independence.
Based on PROT-AGE & ESPEN Guidelines
Recommended: 1.0 - 1.2g/kg for maintaining health.
Have your number? Now optimize your timing.
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For decades, the standard advice was to eat 0.8 grams of protein per kilogram of body weight. While this prevents deficiency, modern geriatric research (PROT-AGE, ESPEN) confirms this is insufficient for optimal aging.
Sarcopenia is the involuntary loss of skeletal muscle mass and strength as we age. It accelerates after age 50. Protein is the primary nutrient that signals your body to hold onto muscle. Without an elevated intake (1.0–1.2g/kg), the body naturally breaks down more muscle than it builds.
Think of your muscles as having a "hearing problem." When you were 20, a small amount of protein (15-20g) shouted "GROW!" loud enough for your muscles to hear. After 50, your muscles become hard of hearing. You now need a louder shout—typically 30g of protein in a single sitting—to trigger the same repair process.
Seniors often face surgeries or periods of bed rest. During these times, muscle wastes away rapidly. Our calculator includes a "Recovery" setting which bumps protein even higher (up to 1.5g/kg) to counteract the catabolic effects of inactivity.
For healthy adults, higher protein is perfectly safe. However, if you have diagnosed Chronic Kidney Disease (CKD), you must consult your doctor, as your ability to filter protein byproducts may be compromised.
Appetite often decreases with age. We recommend prioritizing protein first in every meal. Liquid nutrition (whey protein or nutritional shakes) can also be a helpful tool to hit your 30g threshold without feeling overly full.
