Protein target calculator
After 40, your body needs more protein to hold on to muscle. Estimate your daily target, with real Malaysian food matches.
Protein target calculator
After 40, your body needs more protein to build and hold on to muscle. Estimate your daily target, with real Malaysian food matches.
Your daily protein target
Fill the fields and tap the button.
Get a nutrition & training plan →Read: how much protein after 50
Educational estimate only, not medical advice. If you have kidney problems, check with your doctor before increasing protein.
More free tools
Functional age check
How old is your body really? Four quick field tests turn into a rough functional age.
Open →Heart-rate zone calculator
Find your Zone 2, the easy-but-purposeful pace that builds cardiovascular longevity.
Open →VO₂ max estimator
Estimate one of the strongest predictors of lifespan from your resting heart rate.
Open →Waist-to-height calculator
A simple, honest measure of harmful belly fat, often better than weight or BMI.
Open →Fall-risk check
Six quick questions give a rough sense of your fall risk, or a parent's.
Open →Longevity habits scorecard
Eight habits that support healthy ageing. See where you stand and what to add.
Open →FAQs
How much protein do I need after 40?
Most older adults benefit from roughly 1.2 to 1.6g of protein per kg of bodyweight a day, spread across meals, and a little more when building muscle or losing fat. This calculator turns your weight and goal into a daily target.
Can I get enough protein from Malaysian food?
Yes. Fish, chicken, eggs, tofu, tempeh and dhal make it straightforward. The calculator shows your target as everyday servings so you can mix what you already eat to reach it. If you have kidney problems, check with your doctor first.
Get measured properly, then coached.
A physiotherapist-led baseline at home across KL & Selangor turns these estimates into real numbers.
Start with a free, no-obligation chat on WhatsApp
Home visits across Kuala Lumpur & Selangor (Klang Valley) · in-centre by appointment, Putra Heights