🥞 Healthy Longevity · Free Tool

How Much Protein Do You Need After 50?

Estimate your daily protein range and see what that could look like across your meals.

Your body weight Used to estimate your protein range

Activity level

Mostly sedentary (desk work, limited exercise) Lightly active (walking, light activity most days) Regularly active (structured exercise 3–4x/week) Strength training regularly (resistance exercise 3+/week)

Your primary goal

Maintain muscle and support healthy ageing Support increased activity and general fitness Support resistance training and muscle building

Your Estimated Daily Protein Range

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grams per day

Across Three Meals (illustrative)

Breakfast

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g protein

Lunch

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g protein

Dinner

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g protein

Distributing protein across meals may support muscle protein synthesis throughout the day. This split is illustrative only — adapt to your own eating pattern.

Practical Food Ideas

Firm tofu (150g)~18g protein
Tempeh (100g)~19g protein
Cooked lentils (1 cup / 200g)~18g protein
Cooked chickpeas (1 cup / 170g)~15g protein
Edamame (1 cup / 155g)~17g protein
Cooked black beans (1 cup / 172g)~15g protein
Soy milk, fortified (250ml)~8g protein
Soy-based yoghurt (200g)~8–12g protein
Seitan (100g)~25g protein
Peanut butter (2 tbsp / 32g)~8g protein

Approximate values. Protein content varies by brand and preparation. Cooked weights used unless stated.

Why This Range

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Methodology: This calculator uses research ranges published by the PROT-AGE Study Group (Bauer et al., 2013, JAMDA) and ESPEN (Deutz et al., 2017) for healthy older adults: 1.0–1.2g/kg/day as a general range, with higher ranges (1.2–1.6g/kg/day) for those undertaking resistance training. These are not the Australian NRV/RDI (0.75–0.84g/kg/day), which represent population-level minimum requirements. Both are evidence-based; they serve different purposes. The calculator presents the research range as potentially more relevant for active older adults focused on muscle maintenance.

Important: This calculator provides general educational estimates only and is not medical or dietetic advice. Protein requirements vary considerably based on health status, kidney function, medical conditions and individual circumstances. If you have kidney disease, a chronic health condition, or uncertainty about your dietary needs, please seek personalised advice from an accredited practising dietitian or your GP before making significant dietary changes.

Read: Losing Muscle After 50 → Healthy Steps Calculator →

About This Calculator

Research in the area of protein and older adults has evolved beyond the population-level minimum RDI values. This calculator uses ranges from the PROT-AGE Study Group and ESPEN — which suggest 1.0–1.2g per kilogram per day for healthy older adults, and up to 1.2–1.6g/kg/day for those who are resistance training. These are distinguished from the Australian NRV RDI, which represents a different reference value for a different purpose. Individual needs vary. This tool is educational only.