How much protein you really need to build muscle- ideal number of grams, timing of protein intake, and food sources. Read more about ways to build muscle (other than strength training) here: https://www.nicolerowe.org/post/build-muscle
Quick tips:
If you are over 40 and trying to lose fat, maintain lean muscle, and you are active, aim for around 1 gram per pound of ideal body weight.
Or you can calculate 1.6 grams per kilogram of actual body weight.
It doesn't have to be exact, but this should be around your daily target for the day.
