Protein need is driven by body mass, goal and training load — and the right band for men aged 60 and over sits inside the 0.8–2.4 g/kg window the research supports. This page is the protein calculator dialed in for men 60+: enter your weight, pick your goal and activity, and get a daily target with a sensible low–high range and a per-meal split that you can actually hit.
Every recent position stand (ISSN, ACSM, IOC) lands in the same place: 1.2–2.2 g/kg covers almost every adult once you add training; the higher end is for hard training during fat-loss phases. The 0.8 g/kg RDA you sometimes see quoted is the floor for preventing deficiency in sedentary people, not the optimum for men aged 60 and over who train or want to hold muscle.
The calculator returns a band rather than a single 'magic' number because real adherence beats spurious precision. Aim near the centre of your band on training days; the lower end on full rest days is fine.
Two factors move the band: goal and activity. A fat-loss phase pushes the target higher (more protein protects lean mass in a deficit). Heavier or more frequent training does the same. Maintenance with light activity sits at the low end. For men aged 60 and over this generally means a working range between roughly 1.4 and 2.2 g/kg in any normal training week.
Ignore extremes from either side: 0.8 g/kg is too low once you train; pushing above 2.5 g/kg almost never adds anything in studies on trained subjects and crowds out carbs and fats.
Distribution matters less than total, but four meals of roughly equal size (≈ target ÷ 4) is the practical sweet spot. Each meal landing at 0.3–0.4 g/kg maximally stimulates muscle protein synthesis; smaller doses every 90 minutes do not stack on top of that.
If your day only fits three meals, aim higher per meal and add a protein-forward snack pre-sleep. The calculator's per-meal hint is a starting frame, not a rule — fit the total into the eating window that works for you.
Inside AJYX, your protein target is part of a wider macro plan that adapts as your weight, training load and goal change. Hit the recommended band consistently and the app validates the trend (body composition, recovery, performance); miss it and the coach surfaces the gap with a concrete fix.
Use this page as the standalone read for men 60+. The full plan — calories, carbs, fats, meal timing and substitutions — lives in the app once you want the personalised version.
The g/kg framework already adjusts for body size, so the per-kilo target is similar across adults. What changes is total daily grams (a bigger person needs more) and the position inside the band (training and goal move it up or down).
Roughly 0.3–0.4 g/kg per meal across 3–4 meals covers what the research shows for maximising muscle protein synthesis. Going much higher per meal does not stack additional benefit; going much lower leaves stimulus on the table.
Healthy kidneys handle the ranges above without issue. The practical ceiling is appetite and macro fit — beyond ~2.4 g/kg you tend to crowd out carbs and fats, which hurts training and recovery more than the extra protein helps.
Count total protein from all sources. Animal sources score higher on leucine and digestibility, but plant-heavy diets reach the same total comfortably when planned around legumes, soy, grains and a small leucine buffer (10–15% extra grams).