A practical target for many healthy adults over 40 who want to maintain or build muscle is about 1.2–1.6 grams of protein per kilogram of body weight per day, especially when combined with resistance training.
For a 150-pound adult, that’s roughly 82–109 grams of protein per day. For a 180-pound adult, it’s about 98–131 grams per day.
Spreading protein throughout the day rather than eating most of it at dinner may also help support muscle protein synthesis.
Your individual needs can vary based on your body size, activity level, weight-loss goals and health history. People with kidney disease or certain medical conditions should discuss their protein intake with their healthcare provider.