Daily Protein Calculator
Protein is the macronutrient most of us underestimate, and it matters more, not less, through midlife. The muscle you carry shapes your strength, your steadiness, and a good deal of your metabolism. When you are eating less than usual, protein protects your metabolism. This calculator will give you a sensible daily range, sized to your body.
Your daily protein range
grams a day
- Spread it across the day. Your body uses protein more readily when it arrives at each meal rather than all at dinner, so somewhere around 25 to 30 grams a sitting tends to work well.
- Lean on whole sources where you can. Eggs, dairy, fish, poultry, and meat carry the full set of building blocks your muscle needs; most plant foods give you some, so variety helps if you eat mostly plants.
- A range is a direction, not a test. Some days you will land inside it and some days you won't, and both are completely fine.
Disclaimer:This tool gives a general estimate for education. It is not medical or nutrition advice, and using it does not create a physician–patient relationship with Dr. White or The Shift Clinic. Protein needs are individual: if you live with kidney disease, or any other condition that changes how much protein is right for you, please speak with your own clinician before making changes.