How much protein do I need a day?

The official minimum is 0.8 grams per kilogram of body weight. To keep muscle after 40, 1.2 to 1.6 grams per kilogram. During weight loss or when building muscle, 1.6 to 2.2 grams per kilogram.

Why does protein matter more after 40?

Muscle responds less to each meal as you age, a change called anabolic resistance. A higher protein intake, spread across meals, offsets it.

Why does protein matter on GLP-1 medication?

Appetite drops, so total food drops, and without enough protein a meaningful share of the weight lost is muscle. Hitting the protein target protects that muscle.

Can I eat too much protein?

Healthy kidneys handle the ranges here without trouble. If you have kidney disease, ask your doctor before going above the minimum.

Free tools

Protein calculator

Protein needs are set by body weight and by what you're trying to do. The official minimum is low. The amount that preserves muscle after 40, and especially during weight loss, is roughly double that.

Age

years

Height

Weight

Goal

Protein a day

123 to 170grams

Per meal, 4 meals

31 to 42 g

What that looks like

5 to 7 palm-sized portions

After 40, muscle responds less to each meal, so the range starts higher than the official minimum. In a calorie deficit, including on GLP-1 medication, protein is what keeps the weight you lose from being muscle. Spread it across the day rather than loading one meal; 25 to 40 grams per meal is the range that works for most people.

Protein is half of it

The other half is what your body does overnight. Sleep and recovery decline after 40, and there is prescription treatment for that too.

Find what fits in three taps

Free doctor review, usually within 24 hours. You're not charged unless they write the prescription.

Common questions

How much protein do I need a day?: The official minimum is 0.8 grams per kilogram of body weight. To keep muscle after 40, 1.2 to 1.6 grams per kilogram. During weight loss or when building muscle, 1.6 to 2.2 grams per kilogram.
Why does protein matter more after 40?: Muscle responds less to each meal as you age, a change called anabolic resistance. A higher protein intake, spread across meals, offsets it.
Why does protein matter on GLP-1 medication?: Appetite drops, so total food drops, and without enough protein a meaningful share of the weight lost is muscle. Hitting the protein target protects that muscle.
Can I eat too much protein?: Healthy kidneys handle the ranges here without trouble. If you have kidney disease, ask your doctor before going above the minimum.

More tools

BMI calculatorYour body mass index and the healthy weight range for your height TDEE calculatorThe calories you burn in a day, including activity Calorie deficit calculatorDaily calories for a weight goal, and how long it takes Water intake calculatorHow much to drink a day for your weight, exercise and climate

These calculators give estimates from standard formulas for healthy adults. They are not medical advice and don't account for pregnancy, medical conditions or medications. Decisions about treatment are made by the licensed providers in our network.