How this tool works
Protein helps your body keep and rebuild muscle, which supports strength and balance as you age. This calculator shows two daily protein figures based on your body weight, plus a simple way to spread protein across your meals.
You enter your weight in pounds and your age. The tool converts pounds to kilograms by dividing by 2.2. Then it calculates:
- The RDA: 0.8 grams of protein per kilogram of body weight per day. This is the Recommended Dietary Allowance for adults set by the National Academies.
- The PROT-AGE range: 1.0 to 1.2 grams per kilogram per day. In 2013, an expert group called PROT-AGE suggested this higher range for healthy adults aged 65 and older. If you are 65 or over, the tool highlights this range.
Last, it divides each figure by 3 to show about how much protein each meal would provide if you split it evenly across breakfast, lunch and dinner.
A worked example
A 72-year-old who weighs 160 pounds:
- Weight in kilograms: 160 ÷ 2.2 = about 72.7 kg
- RDA: 72.7 × 0.8 = about 58 grams a day
- PROT-AGE low end: 72.7 × 1.0 = about 73 grams a day
- PROT-AGE high end: 72.7 × 1.2 = about 87 grams a day
| Figure | Per day | Per meal (÷ 3) |
|---|---|---|
| RDA (0.8 g/kg) | about 58 g | about 19 g |
| PROT-AGE (1.0–1.2 g/kg) | about 73–87 g | about 24–29 g |
The per-meal numbers come from 58 ÷ 3 = about 19, 73 ÷ 3 = about 24 and 87 ÷ 3 = 29.
Protein works best alongside regular muscle-strengthening activity. Our exercise goal calculator helps you track strength days, and the protein for seniors guide covers food ideas in more detail.
Limits of this tool
These figures are general guides for healthy adults. They are based on your total body weight, so they may be too high for someone carrying a lot of extra weight, and they do not account for illness, surgery recovery or other medical needs. The tool does not count the protein you already eat, and it does not recommend any product or supplement.
When to talk to your doctor
If you have kidney disease, do not raise your protein intake without your doctor's advice; people with kidney disease should follow the protein level their doctor sets. It is also worth asking your doctor about protein if you are losing weight without trying, recovering from an illness or a fall, or noticing that daily tasks feel harder because of weakness.
Frequently asked questions
Why is the range higher for people over 65?
The PROT-AGE group suggested that healthy older adults may benefit from a bit more protein than the standard RDA to help maintain muscle. It is a suggestion from experts, not an official requirement.
Why split protein across three meals?
Spreading protein through the day is a simple, practical habit. Many people eat little protein at breakfast and most at dinner, so seeing a per-meal number can help balance things out.
Do I need protein shakes to reach these numbers?
This tool does not recommend supplements. Many everyday foods contain protein, such as eggs, dairy, beans, fish, poultry and tofu. A doctor or dietitian can help if you find it hard to eat enough.
Is more protein always better?
No. The ranges shown are general guides. Going far beyond them has no proven benefit for most people, and some health conditions call for less protein, not more.
Sources
Want the full picture? Read our guide: Protein for Seniors: How Much You Need and Easy Ways to Get It.
Read the guideThis tool gives general information for education only. It does not diagnose any condition or replace advice from your doctor, nurse or pharmacist. In an emergency call 911. See our medical disclaimer and sources.