Senior Protein Needs Calculator
Estimate a daily protein target for older adults from body weight using PROT-AGE guidance, with a per-meal split.
How it works
daily protein = weight (kg) × 1.0–1.2 g (healthy) or × 1.2–1.5 g (illness / malnutrition risk) · per meal ≈ daily ÷ 3
The adult RDA of 0.8 g/kg was set to prevent deficiency, not to preserve muscle in old age. Expert groups such as PROT-AGE and ESPEN recommend higher intakes — about 1.0–1.2 g/kg for healthy older adults and 1.2–1.5 g/kg for those who are ill, recovering or at risk of malnutrition — to counter the blunted muscle-building response of aging (anabolic resistance). Spreading protein fairly evenly across meals, with roughly 25–30 g per meal, stimulates muscle synthesis better than loading it all at dinner, and works best combined with resistance exercise.
Worked example
A healthy 70 kg older adult targets 70 × 1.0 to 70 × 1.2 = 70–84 g of protein a day, or about 23–28 g at each of three meals. If they become unwell, the target rises to 70 × 1.2 to 70 × 1.5 = 84–105 g.
Sources: PROT-AGE Study Group (JAMDA 2013)
Frequently asked questions
Why do older adults need more protein than the RDA?
Aging muscle responds less strongly to protein (anabolic resistance), so slightly higher intakes are needed to maintain muscle mass and strength. The 0.8 g/kg RDA prevents deficiency but is not optimal for preserving muscle.
Is high protein safe for older kidneys?
For people with healthy kidneys, intakes around 1.0–1.5 g/kg are considered safe. Those with chronic kidney disease need an individualized, sometimes lower target set by their clinician.
Why split protein across meals?
Each meal with about 25–30 g of protein triggers muscle protein synthesis. Spreading intake evenly gives more of these stimuli through the day than concentrating protein in one large meal.
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Educational estimate only — not a medical diagnosis or a substitute for professional assessment. Screening scores and reference values are population tools; they cannot judge your individual health. Discuss any concerns with a doctor, nurse or pharmacist.