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Muscle & Bone · Calculator
Protein Target Calculator
Enter your weight to see both the official minimum (RDA) and the higher range researchers now recommend for adults over 40 focused on preserving muscle.
RDA minimum (0.8g/kg)
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Researched range for muscle preservation after 40 (1.0–1.2g/kg)
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Spread this across 3–4 meals for best results — older adults generally need a larger per-meal protein dose than younger adults to trigger muscle building. This is a general reference based on published research, not individual medical advice. People with kidney disease should check with a doctor before increasing protein intake.
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This calculator provides a general research-based estimate, not a personalized nutrition plan. Individual needs vary with activity level, health conditions, and body composition goals.