Protein target calculator
After 40, your body needs more protein to hold on to muscle. Estimate your daily target, with real Malaysian food matches.
Protein target calculator
After 40, your body needs more protein to build and hold on to muscle. Estimate your daily target, with real Malaysian food matches.
Your daily protein target
Fill the fields and tap the button.
Get a nutrition & training plan →Read: how much protein after 50
Educational estimate only, not medical advice. If you have kidney problems, check with your doctor before increasing protein.
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How much protein do I need after 40?
Most older adults benefit from roughly 1.2 to 1.6g of protein per kg of bodyweight a day, spread across meals, and a little more when building muscle or losing fat. This calculator turns your weight and goal into a daily target.
Can I get enough protein from Malaysian food?
Yes. Fish, chicken, eggs, tofu, tempeh and dhal make it straightforward. The calculator shows your target as everyday servings so you can mix what you already eat to reach it. If you have kidney problems, check with your doctor first.
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