Protein Calculator
Calculate your daily protein needs based on your weight and activity level. Protein is essential for maintaining muscle mass and overall health as we age.
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Your Daily Protein Needs
Enter your weight and activity level above to calculate your protein needs
Quick Protein Sources
Chicken Breast
100g = 31g
Eggs
2 large = 12g
Salmon
100g = 22g
Greek Yogurt
150g = 23g
Important Notes for Seniors
Seniors need more protein
Due to age-related muscle loss (sarcopenia), older adults may benefit from slightly higher protein intake than younger adults.
Spread protein throughout the day
Eating protein at each meal helps maintain muscle mass better than consuming most of it in one meal.
Choose quality sources
Opt for lean proteins like fish, poultry, eggs, dairy, legumes, and tofu for balanced nutrition.