Try our Protein Calculator
Recent clinical research shows that older adults need 1.2 to 1.5 grams per kilogram of bodyweight (0.6 to 0.7g per pound) to maintain muscle mass and strength, and promote healthy, active living.
Find out how much protein you need with our simple Provytl Protein Calculator:
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Provytl Protein Calculator
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Sources of protein
High-quality sources loosely ranked for muscle protein synthesis:
Milk and dairy products
Eggs
Red meat (beef, pork, lamb)
White meat (chicken, turkey)
Fish and seafood
Soy-based foods (tofu, tempeh, edamame)
Quinoa
Beans, lentils
Nuts, almonds, seeds
Grains
Lentils
THE IMPORTANCE OF DIETARY PROTEIN
Whole food sources of protein, carbohydrates, fat, and other nutrients are always essential for a healthy diet which your body needs to optimise function and maintain muscle.
Most of your daily protein intake should come from protein-rich foods.
Unlike fat and carbs, your body can’t store protein for future needs. Try to spread your daily protein intake out over the day instead of loading up on a single large meal.
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Protein content for common foods
Pork chop
Beef steak
Lamp chop
Sausages
Ham
100g
100g
100g
90g
80g
32g
31g
29g
13g
5g
Cod
Tuna
100g
60g
24g
15g
Cheddar cheese
Cottage cheese
Greek style yogurt
Low fat yogurt
Soft cheese
30g
30g
120g
120g
30g
8g
3g
7g
6g
2g
Chickpeas
Kidney beans
Baked beans
120g
120g
200g
9g
8g
10g
Walnuts
Hazelnuts
20g
20g
3g
3g
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Calculator sources:
Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN expert group. Deutz et al. Clinical Nutrition 33 (2014) 929-936.Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group. Bauer et al. JAMDA 14 (2013) 542-559.
Strategies to Prevent Sarcopenia in the Aging Process. Role of Protein Intake and Exercise. Rogeri et al. Nutrients (2022) 14-52.
Source for table:
British Nutrition Foundation. McCance and Widdowson’s, The Composition of Food (2015) (Protein rounded to nearest gram)
