Protein Calculator - How Much Protein Do I Need? | Provytl 50+
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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
Choose kgs or lbs
Enter your weight
Your recommended protein intake is: 0g - 0g per day

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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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Provytl 50+ is the quick and easy way to top up your protein levels as a snack between meals or to boost the protein content of a meal.

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Protein content for common foods

Food Type
Portion Size
Protein per portion
Meat
Chicken breast
Pork chop
Beef steak
Lamp chop
Sausages
Ham
100g
100g
100g
100g
90g
80g
32g
32g
31g
29g
13g
5g
Fish
Salmon
Cod
Tuna
100g
100g
60g
25g
24g
15g
Egg
Chicken egg
40g
6g
Dairy
Cow's milk (all types)
Cheddar cheese
Cottage cheese
Greek style yogurt
Low fat yogurt
Soft cheese
125ml
30g
30g
120g
120g
30g
4g
8g
3g
7g
6g
2g
Beans/pulses
Lentils
Chickpeas
Kidney beans
Baked beans
120g
120g
120g
200g
9g
9g
8g
10g
Nuts
Almonds
Walnuts
Hazelnuts
20g
20g
20g
4g
3g
3g

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  • Provytl Monthly Subscription.

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  • Provytl Starter Bundle.

    Starter Bundle

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  • Provytl Trial Pack.

    Trial Pack

    £16.96
    Add to basket

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)

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