Find Your Protein Floor
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Find Your Protein Floor

A simple way to estimate the minimum amount of protein to aim for each day in midlife.

Step 1 of 2 50%

What is your goal weight?

Using goal weight keeps your starting number practical and easier to apply.

What best describes your goal?

Choose the option that most closely matches what you are working toward right now.

Build Healthy Habits Create consistency, improve energy, and establish a strong nutrition foundation.
Lose Body Fat Support fullness and preserve lean muscle while reducing body fat.
Build Muscle Support strength, training recovery, and lean-mass development.
Your Protein Floor
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Your simple daily plan

Breakfast
Lunch
Snack
Dinner
Your next habit: Focus on hitting your Protein Floor consistently before trying to perfect every calorie or macro.

Easy protein food ideas

Use these as simple building blocks. Protein amounts are approximate and may vary by brand and preparation.

Chicken breast 4 oz cooked · about 35g protein
Lean ground turkey 4 oz cooked · about 28g protein
Salmon 4 oz cooked · about 25g protein
Shrimp 4 oz cooked · about 24g protein
Eggs + egg whites 2 eggs + 1/2 cup whites · about 25g protein
Greek yogurt 1 cup · about 20–23g protein
Cottage cheese 1 cup · about 24–28g protein
Whey protein 1 scoop · about 20–25g protein

Want help putting this into action?

Knowing your Protein Floor is a great first step. A personalized strategy can help you apply it to your nutrition, training, hormones, schedule, and real life.

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This tool is for educational purposes only and does not replace individualized medical or nutrition advice. Anyone with kidney disease or another relevant medical condition should speak with a qualified healthcare professional.