Educational resource only — not medical advice. Always consult your healthcare provider before making changes to your diet or exercise routine.

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Evidence-Based Wellness for Adults 40+

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200+ peer-reviewed studies on nutrition, exercise, sleep, and behavior change. Distilled into clear, actionable guidance.

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Protein Calculator

Most adults over 40 need roughly double the official protein recommendation. Find your personal target.

Protein Needs Calculator

Based on PROT-AGE Study Group & ESPEN consensus guidelines

Recommendations from PROT-AGE/ESPEN apply (50+)

≈ 72.6 kg

Activity Level
Health Goal

Daily Target

73–87g

1.0–1.2 g/kg/day

Per Meal (3 meals)

24–29g

0.4 g/kg/meal target

Standard RDA

58g

0.8 g/kg/day (for comparison)

Your range vs. standard RDA

0g113g/day
Your range (73–87g)Standard RDA (58g)

Why this range?

Even sedentary older adults need more protein than the standard RDA of 0.8 g/kg. The PROT-AGE Study Group and ESPEN consensus established 1.0–1.2 g/kg/day as the minimum for adults 50+, reflecting reduced anabolic sensitivity to dietary protein and the need to offset age-related muscle loss.

Disclaimer: This calculator is for educational purposes only. It is not medical advice. Consult your healthcare provider before making dietary changes, especially if you have a chronic health condition.

Sleep Quality Assessment

Sleep below 7 hours triggers a metabolic cascade that accelerates aging. Check where you stand.

Sleep Quality Assessment

Simplified PSQI-derived screener · 5 questions

1. How long does it typically take you to fall asleep?

2. How many hours of actual sleep do you get per night?

3. How often do you wake up during the night?

4. How would you rate your overall sleep quality?

5. How often do you feel tired during the day?

This is an educational screening tool, not a clinical assessment. It does not diagnose sleep disorders. Consult your healthcare provider for medical concerns.

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