Protein Calculator for Seniors (65+)
Calculate your daily protein target to maintain muscle mass, strength, and independence as you age. Adjusted for the higher needs of adults over 65.
Why Protein Matters More After 65
Anabolic Resistance
Aging muscles become less responsive to protein, requiring higher amounts (1.0–1.2+ g/kg) to stimulate the same level of muscle protein synthesis as younger adults.
Sarcopenia Prevention
Age-related muscle loss (sarcopenia) can lead to frailty, falls, and loss of independence. Adequate protein combined with resistance exercise is the most effective prevention strategy.
Bone Health
Protein plays a key role in bone metabolism. Adequate intake supports bone density and may reduce fracture risk, especially important for older adults at risk of osteoporosis.
Recovery
Older adults recovering from illness, surgery, or hospitalization need even more protein (up to 1.5 g/kg) to support healing and prevent further muscle loss during bed rest.
Frequently Asked Questions
Related Calculators
Daily Protein Calculator
General-purpose calculator for any goal and body type.
Muscle Gain Calculator
Optimized protein targets for hypertrophy and strength.
Weight Loss Calculator
Higher protein to preserve muscle during a calorie deficit.
Women's Protein Calculator
Tailored for women including pregnancy and menopause.