Daily Protein Requirement Calculator
Protein needs vary dramatically by activity level and goal. Calculate your personalised daily protein target based on current evidence from sports science research.
Why Protein Needs Rise With Age
Older adults (65+) experience anabolic resistance — muscle responds less efficiently to protein. Research suggests 1.2–1.6g/kg is needed just to maintain muscle mass in sedentary older adults, compared to the 0.8g/kg RDA based on younger populations. Adequate protein is one of the most important nutritional factors for healthy ageing.
Protein Timing
Muscle protein synthesis is maximised with 25–40g protein per meal spread across 4+ meals. The 'anabolic window' post-workout is real but wider than gym culture suggests — within 2 hours is ideal but not critical. Total daily intake matters more than timing for most people.
Sources and Quality
Complete proteins (all essential amino acids): meat, fish, eggs, dairy, soy. Incomplete proteins can be combined to get all amino acids: rice + beans, bread + hummus. Leucine content is particularly important for triggering muscle protein synthesis — whey protein is uniquely high in leucine.
When to Seek Medical Advice
Calculator results are estimates based on population averages and statistical formulas — they are not medical diagnoses. Consult your GP if calculator results suggest a health concern, if you have symptoms requiring attention, or if you are managing a chronic condition where precise monitoring is important. Regular health checks (annual GP review, NHS Health Check for those aged 40-74) provide professional assessment using validated clinical tools. Use health calculators to inform conversations
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