YUTHI Calculator · Nutrition · Longevity
Protein Requirement
The official minimum recommendation (0.8 g/kg) is enough to survive – not to age well. Current guidelines (ESPEN, PROT-AGE) recommend 1.2–1.6 g/kg to preserve muscle mass and function.
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Your protein requirement for longevity
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g/day
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Per meal (4×/day)
–g
Optimal for muscle protein synthesis
Calories (4 kcal/g)
–kcal
Share of your daily calories
DGE minimum
–g
0.8 g/kg – for comparison only
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In case of impaired kidney function, consult a doctor. Most healthy adults tolerate significantly higher protein intakes without any problem – the fear of “kidney damage from protein” is unfounded with healthy kidney function.
Logic: Adults (< 65 yrs): 1.2–1.6 g/kg (depending on activity, +0.2 for strength training, +0.4 in a deficit). Seniors (≥ 65 yrs): at least 1.2 g/kg, 1.5 g/kg with sarcopenia risk. · Sources: Bauer J et al. PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542–559; Deutz NE et al. ESPEN recommendation. Clin Nutr. 2014;33(6):929–936; Phillips SM et al. Am J Clin Nutr. 2016.