Daily Protein Requirement Calculator

Protein Science

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.