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About this tool
Spread an older adult's daily protein target evenly across meals using the PROT-AGE and ESPEN g/kg bands and the per-meal muscle-synthesis threshold.
The Senior Protein Distribution Planner converts an older adult's body weight into a daily protein target using the PROT-AGE and ESPEN bands — 1.0-1.2 g/kg/day when healthy, 1.2-1.5 g/kg/day with chronic illness or regular resistance training — and then splits that total across meals. Each meal is checked against the per-meal dose that research puts at roughly 0.4 g/kg or 25-30 g, the amount needed to overcome the blunted muscle-protein-synthesis response of older muscle. It is aimed at older adults, carers and family members who want to see whether the protein is landing in useful amounts rather than piled into one evening meal.
Open Senior Protein Distribution Planner on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Targets come from the PROT-AGE (JAMDA 2013) and ESPEN (Clin Nutr 2014) expert positions on protein for people over 65.
Flags every eating occasion that falls under roughly 0.4 g/kg, the dose associated with a full muscle-synthesis response in older adults.
Selecting reduced kidney function shows the KDOQI 0.55-0.60 g/kg range and a clear instruction to follow the nephrologist's prescription instead.
Most expert groups put healthy adults over 65 at 1.0-1.2 g of protein per kg of body weight per day, so about 70-84 g for a 70 kg person. That is well above the 0.8 g/kg RDA set for all adults, because ageing muscle responds less strongly to the same amount of protein.
Older muscle shows anabolic resistance: a small serving of 10-15 g produces little muscle protein synthesis, while roughly 0.4 g/kg — about 25-30 g for most people — produces a near-maximal response. Three meals each clearing that dose stimulate muscle three times a day, whereas one large dinner stimulates it once.
For older adults with normal kidney function, intakes of 1.0-1.5 g/kg/day are considered safe in the PROT-AGE and ESPEN reviews. Anyone with reduced kidney function needs an individually prescribed intake — KDOQI puts stable CKD stages 3-5 without dialysis at 0.55-0.60 g/kg/day — and should follow their nephrologist rather than a general calculator.
Yes, in trials 30-40 g of slow-digesting protein such as casein, milk or curd taken shortly before sleep raised overnight muscle protein synthesis. The planner can carve that portion out of the daily total so it adds a fourth stimulus rather than extra calories.