Not medical advice. This tool gives general information only and does not diagnose or treat anything. Nothing you type leaves your device. Talk to your own clinician about your numbers.
How this calculator works and where the numbers come from
The calculator multiplies your body weight in kilograms by a range of grams of protein per kilogram. The range depends on the option you choose. Everything happens in your browser. We do not store, send or log what you type.
- The official minimum. The Recommended Dietary Allowance (RDA) is 0.8 g/kg/day for adults. It is the amount that prevents deficiency in most healthy adults, and it is a minimum, not an ideal. We show it next to your result for comparison.
- Generally healthy older adults: 1.0 to 1.2 g/kg/day. The PROT-AGE Study Group (an international expert group) recommended an average of at least 1.0 to 1.2 g/kg/day for healthy people over 65, to help keep muscle and function. A related ESPEN expert group reached a similar range, and the ESPEN 2019 guideline on clinical nutrition in geriatrics advises at least 1.0 g/kg/day for older people, adjusted for health and activity.
- Regular strength training, illness or recovery: 1.2 to 1.5 g/kg/day. The same groups say people with acute or chronic illness may need more, up to about 1.2 to 1.5 g/kg/day, and that people who exercise should be at the higher end. The exact figure for exercisers is a practical choice rather than a single guideline number, so treat it as an approximate range.
- Kidney disease. PROT-AGE notes that people with severe kidney disease (eGFR below 30 mL/min/1.73 m2) who are not on dialysis may need to limit protein. That is why the tool refuses to give a number when you select that option, and shows a caution if you are unsure.
- Per-meal split. Spreading protein across the day, rather than eating most of it at dinner, is the pattern PROT-AGE recommends, often described as roughly 25 to 30 grams of high-quality protein at each main meal. The tool simply divides your daily range by three, so you can see what each meal might look like.
What the result does not tell you
Expert groups do not fully agree. Some national bodies have kept the 0.8 g/kg figure because they judge the evidence for a higher number insufficient. Body weight is also a rough input: if you carry a lot of extra weight, a dietitian may use an adjusted weight. And protein works best alongside movement. For a fuller discussion see our guide, how much protein you actually need after 60. If your grip feels weaker than it used to, the Grip Strength Check is a quick screening step.
Making the number practical
A gram target is easier to hit when you picture food. As a rough guide, an egg gives about 6 g, a small tub of Greek yogurt around 15 to 20 g, a palm-sized portion of fish, chicken or tofu around 20 to 25 g, and a cup of cooked lentils around 18 g. Labels differ, so check the nutrition panel of the foods you actually buy. If your appetite is small, adding protein to the foods you already eat (yogurt with breakfast, beans in soup, eggs at lunch) often works better than a big dinner portion. Supplements such as whey or pea protein can fill gaps, but food comes first, and it is worth asking your clinician before relying on powders if you have any kidney, liver or metabolic condition.
Sources
- Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc 2013
- Deutz NE et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr 2014
- Volkert D et al. ESPEN guideline on clinical nutrition and hydration in geriatrics. Clin Nutr 2019
Frequently asked questions
How much protein should a 70-year-old eat per day?
For a generally healthy 70-year-old weighing 70 kg (154 lb), expert groups suggest about 70 to 84 grams a day (1.0 to 1.2 g/kg). The standard minimum would be 56 grams. Your own number depends on your weight, health and activity, so confirm it with your clinician or a dietitian.
Is too much protein bad for my kidneys?
In people with healthy kidneys, intakes in this range have not been shown to harm kidney function. People with reduced kidney function are different: if your eGFR is below 30, or you are unsure about your kidneys, ask your clinician before raising protein.
Should I use my current weight or my ideal weight?
This calculator uses the weight you enter. If you are well above a healthy weight, a dietitian may calculate from an adjusted weight, which can lower your target.
Why spread protein over several meals?
Expert groups suggest older adults may use protein more effectively when it is spread through the day than when most of it comes at one meal. The per-meal figure is only a simple division of your daily range.
Does this replace advice from my doctor or dietitian?
No. It is a general educational range based on published expert positions. Conditions such as kidney disease, liver disease or a doctor-prescribed diet can change what is right for you.