NUTRITION OVER 50 · FREE TOOL
PROTEIN CALCULATOR FOR ADULTS OVER 50
Enter your weight to see what three published protein guidelines work out to for you, per day and per meal.
THE GUIDELINES
- Bauer J et al. J Am Med Dir Assoc. 2013;14(8):542-59. PMID 23867520
- Deutz NE et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014;33(6):929-36. PMID 24814383
- Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PMID 28642676
PUTTING IT ON THE PLATE
THE HIGH PROTEIN COOKBOOK FOR ATHLETES OVER 50
50 recipes I cook around hard training days, recovery days, rest days and race week. Many go in the air fryer or the rice cooker, more than 20 are ready in 30 minutes or less, and every recipe has at least 25 grams of protein per serving, a full-color photo, and nutrition estimated from USDA FoodData Central.
BATTLE HARD AFTER 50
A twelve-week, no-gym-required strength and conditioning protocol for men over 50, built on a five-domain self-assessment — strength, power, engine, carry and grip, and mobility — instead of one overall fitness score.
QUESTIONS
HOW MUCH PROTEIN DO ADULTS OVER 50 NEED?+
The guidelines differ by group. The PROT-AGE Study Group recommends an average of at least 1.0 to 1.2 g per kg of body weight a day for people over 65, and at least 1.2 g per kg for older adults who exercise. ESPEN gives at least 1.0 to 1.2 g per kg for healthy older adults. The International Society of Sports Nutrition gives 1.4 to 2.0 g per kg for most exercising people, at any age.
SHOULD I SPREAD PROTEIN ACROSS MEALS?+
The calculator divides each daily range over three meals as a planning aid. The guidelines above set daily amounts; they are not per-meal rules.
IS MORE PROTEIN SAFE?+
PROT-AGE makes an exception for older people with severe kidney disease who are not on dialysis. If you have kidney disease or another medical condition, ask your physician what intake is right for you.
DOES THIS TELL ME HOW MUCH I SHOULD EAT?+
No. It shows what each published guideline works out to for your weight. Your physician or a registered dietitian can tell you what fits you.
FREE GUIDE
10 WILL POWER RULES AFTER 50
Sleep, protein, strength, cardio, daily movement, and more: what the research measured, in a five-page PDF. Free. Enter your email and it opens right away.
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For education only. This is not medical or nutrition advice. Talk with your physician or a registered dietitian before changing your diet, especially if you have kidney disease or another medical condition.