Protein Intake Calculator for 55+
Protein helps protect muscle as you age — here’s a gentle daily target.
Fill in the fields above to see your result.
For general guidance only — not medical advice. Please check with your doctor before starting any new exercise or diet.
About the Protein Intake
Protein helps maintain muscle, which matters more as we age. Many older adults do well with a little more than the standard guideline.
A common target is about 1.0–1.2 grams of protein per kilogram of body weight, spread across meals.
Frequently asked questions
Where do I get protein?
Eggs, dairy, fish, poultry, beans, lentils, tofu and yoghurt are all easy, gentle sources.
Is more always better?
No. Spreading a sensible amount across the day is more useful than a single large serving. Ask your doctor if you have kidney concerns.
Related calculators
Want a plan built around you?
Take the free 2-minute quiz and get gentle chair sessions matched to your body and pace.
Take the 2-minute quiz