Best protein sources
- Chicken, turkey, lean beef, eggs, Greek yogurt, cottage cheese.
- Fish, tuna, salmon, shrimp, and other seafood.
- Whey, casein, or plant protein when whole-food meals are not practical.
Free nutrition tool for adults 40+
Protein Calculator After 40
Estimate your daily protein target for fat loss, muscle preservation, and strength training after 40. Use it with the White Label Fitness macro tracker, free app, 28-Day program, or coaching.
0.7–1.0gPer lb target range
3–5Meal distribution
40+Muscle preservation
How to use your target
1AnchorPut protein at every meal before changing everything else.
2TrackUse the macro tracker long enough to learn your real intake.
3LiftProtein works best with progressive strength training.
4AdjustChange calories and carbs based on waist, weight trend, energy, and performance.
Common mistakes
- Eating very low protein while dieting.
- Saving most protein for one meal.
- Chasing supplements before fixing meals.
- Not pairing protein with strength training.
Next step
Turn your protein number into a real fat-loss plan.
Your target only works if your training, calories, recovery, and consistency match it. Start with the free app or use the 28-Day Fat Loss Program for a complete structure.