Protein Target (1.6–2.2 g/kg)

Sarcopenia — age-related muscle loss — begins in the 30s and accelerates after 60. Randomized trials show 1.6–2.2 g of protein per kg of bodyweight per day, distributed across 3–4 meals of 30–40 g each, maximally stimulates muscle protein synthesis. For an 80 kg adult that's 130–175 g/day. Plant-based eaters need the upper end of the range and should combine sources (legumes + grains) for a complete amino acid profile.