Protein calculator

The 0.8 g/kg RDA is designed to prevent deficiency, not to preserve muscle, strength and function as you age. Attia's published range is roughly 1.6–2.2 g/kg a day, and in his clinical practice he often recommends about 2 g/kg, or roughly 1 g per pound of body weight.

Usually, yes. Older adults experience anabolic resistance, meaning muscle responds less strongly to a given amount of protein or exercise. A 70-year-old may benefit from eating at least as much protein as a younger adult, and sometimes more.

Yes. Rather than eating most of your protein at dinner, aim for several substantial serves — roughly 30–50 g per meal depending on your size and total daily target.

If you carry substantial excess body fat, enter your target or ideal body weight instead of your current weight. That avoids producing an unnecessarily high protein number.

No. Protein supports muscle, but it is not a substitute for resistance training. Attia's framework treats muscle mass and strength as central to longevity, so the protein target is intended to support regular strength work.

Set your target with your practitioner. Attia argues protein restriction is often overused in people without advanced kidney disease, but that is not the same as saying high protein suits everyone with kidney or liver problems.