How much protein do you actually need—and does that amount change with age?

In this video, Dr. Eugene Capitano explains how total daily protein, meal-level leucine targets and resistance training work together to support muscle maintenance, recovery and growth across the lifespan.

You’ll learn:

  • • Why protein needs may increase with age, frailty, illness or rehabilitation
  • • How leucine helps stimulate muscle protein synthesis
  • • Why both daily protein and meal distribution matter
  • • How resistance training improves the muscle’s response to protein
  • • How to calculate a practical TLC protein serving

👇 Try the TLC Precision Dosage Calculator here.

Protein Dosage Calculator

TLC Precision Dosage Calculator

Precision Dosage System

Personalized scoop guidance for one sitting (whole foods or supplements)

Q1: Which TLC protein are you using?
TLC PureProtein 80™ (Whey)
TLC PurePlant™ (Pea)
Q2: How old are you?
Q3: What is your current weight?
Valid range: 30–300 (kg or lbs). We convert to kg automatically.
Q4: How tall are you?
How should we calculate your daily protein target?
This is a conservative reference dosing method, not an ideal weight or weight-loss goal.
Reference method: Weijs, 2025 (PMID 39514335); Dekker et al., 2022 (PMID 35331517).
Q5: Do you currently have any of these? (Check the box that best describes you)
Q5: In the last 6–12 months, have you noticed any of these? (Check the box that best describes you)
This helps classify “healthy & active” vs “frailty risk” for dosing.
Q6: Do you currently have any of these? (Check the box that best describes you)
These items help classify dosing as “healthy & active” vs “sedentary/minimally active” vs “rehabilitation/catabolic.”
For adults age 39 and under: are you training specifically for muscle gain?

Your Precision Dosage Plan

Your Category

Your BMI (for reference)

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Your Individual Precision Dose (One Sitting)

If you are going to use protein powder, use the right amount — based on age and activity — not guesswork or marketing hype. High-quality protein and leucine stimulate muscle protein synthesis in a dose-responsive way. This calculator uses an evidence-informed meal-level leucine target associated with a strong response. It is a practical target — not a biological on/off switch or a limit on how much protein your body can use.
Based on your inputs, your individual dosage for one sitting is:

Your Individual Precision Dose

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g powder, one sitting

Complete Your Meal with Food

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grams of protein from food to complete the meal

Daily Protein Target

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grams/day

Training and Rest Days

Per-Meal Protein Target

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grams

Leucine Target Per Meal

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grams
A practical target for your category.

Measuring Guide

1
1 Level Scoop Determined by the selected product
2
2 Level Scoops Determined by the selected product
For the most precise dose, use a kitchen scale and measure the gram amount shown above. If using the scoop only, use the scoop amount shown as a practical estimate.

How This Protein Calculator Works

Protein needs depend on both your daily total and how much you consume at each meal. Each meal should provide enough high-quality protein and leucine to support muscle protein synthesis.

How We Personalize Your Results

The calculator considers three factors:

1. Body Weight and Optional Reference Estimate

The calculator uses your current body weight through BMI 30. If your calculated BMI is above 30, it asks whether to use a conservative BMI-30 reference dosing weight or your current weight when the higher BMI primarily reflects muscularity. BMI is only a screening measure and cannot distinguish body fat from muscle.

2. Daily Protein Target

Your target adjusts for age, activity, training and factors such as illness or frailty. Protein supports muscle, connective tissue, immune function and healthy aging.

3. Per-Meal Leucine Target

Your muscles respond to protein meal by meal. The calculator uses these leucine targets:

  • Age 39 and under: approximately 2.0 g
  • Age 40–59: approximately 2.2–2.5 g
  • Age 60+ and active: approximately 2.5–2.8 g
  • Age 60+ and sedentary or frail: approximately 2.8–3.0 g
  • Illness, rehabilitation or other catabolic states: approximately 3.0 g

These are ranges rather than exact numbers because the underlying research does not resolve a single precise value. The rationale for these targets, including how intermediate ages are derived, is in the PDF linked below.

Why You See a Scoop Range

Your TLC Precision Dosage provides a range:

  • The lower amount meets your estimated leucine target.
  • The upper amount helps support your overall protein needs.

The calculator also adjusts for small differences in protein content between flavours.

How Protein Powder Fits In

Whole foods should remain the foundation of your diet. Protein powder is a convenient supplement that can help you reach your per-meal and daily protein targets when food alone is not practical.

The calculator brings together your per-meal target, daily protein needs and the appropriate TLC serving range in one clear plan.

References & Further Reading

Protein Dosing: Optimize Your Intake for Muscle Activation

This tool is for educational purposes only and does not provide medical or dietary advice. Protein needs, which can be estimated using a protein calculator, vary based on factors such as individual metabolism, training intensity, overall diet, health status, and medications. It’s important to consider your Muscle Activation Threshold when assessing protein requirements. Always consult a qualified healthcare provider or registered dietitian before making significant dietary changes, especially if you have medical conditions, as recommended by TLC Precision Dosage.