Protein Calculator for Men Over 35 (Veg-Friendly)

How much protein do you actually need after 35? Enter your details and get a daily protein target in grams, how much to eat per meal, and a sample day of eating for vegetarians, vegans or meat-eaters, with international, Latin American or Indian food.

Optional, used to keep targets realistic for heavier bodies.

Please enter your weight and age.
Your daily protein target
0 g
0 gper meal
4protein meals a day
0g per kg

A sample day that hits it

Meal What to eat Protein
Check with your doctor first if you have kidney disease, diabetes with kidney problems, or have been told to limit protein. Food values are approximate and vary by brand.

How this protein calculator works

The target is based on research in people who exercise. A large 2018 meta-analysis found that gains in muscle from strength training level off at about 1.6 g of protein per kg of body weight per day, with some people benefiting up to about 2.2 g/kg. When you are eating less to lose fat, the higher end (around 1.8–2.2 g/kg) helps protect muscle. If you are not training yet, 1.0–1.2 g/kg is a sensible floor for adults over 35, above the basic RDA of 0.8 g/kg.

After 35, how you spread protein matters too. Older muscles respond less to small doses, so the calculator aims for roughly 0.4 g/kg per meal (usually 25–40 g) across three or four meals instead of one big protein dinner.

If your height puts you in a high BMI range, the calculator bases the target on a healthier reference weight so the number stays practical. The sample day uses everyday foods you can find in most supermarkets, such as eggs, Greek yogurt, cottage cheese, chicken, fish, lentils, beans, tofu and tempeh; switch the food style to Latin American or Indian for familiar dishes from those kitchens. Read the full guide: How much protein you need after 35, and see the best muscle-building foods and plant-based eating for men.

Sources

  1. Morton et al. (2018), British Journal of Sports Medicine: protein supplementation and muscle gains, systematic review and meta-analysis
  2. Jäger et al. (2017), International Society of Sports Nutrition position stand: protein and exercise
  3. Moore et al. (2015): protein per meal needed by older vs younger men
  4. USDA FoodData Central: protein content of foods

This calculator gives general education, not medical advice. Check with your doctor before big changes to your diet, especially if you have a health condition.

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