@barbaradh The "one gram to one pound" is a general rule of thumb for any serious weight training. Competitive bodybuilders or weightlifters will probably consume much more.

@barbaradh @barbaradh I found some information on collagen. Collagen is a group of proteins that gives your skin strength, structure and elasticity.

Evidence is limited and mixed on whether taking collagen supplements can reduce wrinkles or prevent or treat other signs of skin aging. Instead, experts recommend supporting the body’s natural synthesis of collagen by eating enough protein, vitamin C, copper and zinc (which you can do by following a balanced diet). Also, limit sun and alcohol exposure, avoid smoking, moisturize daily and exercise regularly to slow collagen loss.

Another item that might be helpful. Recently I was preparing for surgery and wanted to be sure I was eating enough protein so the wounds could heal well. I knew you needed more than your regular diet. I was surprised to learn that I was not consuming the minimum I should have with a normal diet, It is recommended that older adults consume more protein.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for sedentary adults, which is approximately 0.36 grams per pound. For example, a 165-pound (75 kg) person needs about 60 grams of protein daily to prevent deficiency.

However, requirements increase significantly based on activity level and age:
https://thegeriatricdietitian.com/protein-requirements-for-older-adults/
Older Adults: To counteract age-related muscle loss (sarcopenia), adults over 50 are advised to intake 1.0 to 1.2 grams per kilogram (0.45 to 0.55 grams per pound). What is the easiest way to increase protein intake?
Fear not: You don’t need to reinvent your diet to meet your protein needs. Below are some painless ways to kick up your protein intake:

Eat your protein first: Whether it’s eggs, lean meat, poultry, fish, or beans, prioritize the protein on your plate. Protein helps you feel satisfied and can also prevent blood sugar spikes after a meal.
Make Greek yogurt your friend: Richer in texture and higher in protein than traditional yogurt, Greek yogurt has been found to reduce hunger and contribute to a feeling of being full. Use the plain, unsweetened variety and pair it with fresh chopped fruit and nuts. It can also be used as a healthy substitute for sour cream in dips and sauces.
Snack smart: Keep string cheese, edamame, roasted chickpeas, or high-protein smoothies on hand for between-meal hunger. Lean jerky from grass-fed animals is another tasty, convenient way to ensure you get enough protein per day.
Try plant-based sources: Beans, lentils, tofu, edamame, and quinoa all offer high-quality protein and are generally budget-friendly. Just one 2.45 oz. serving of white beans is packed with nearly 25 grams of protein, while a half-cup of firm tofu has about 22 grams. A one-cup serving of quinoa has 8 grams of protein.
Add protein boosts: Stir milk powder into creamy soups or oatmeal or sprinkle almonds or chia seeds on salads. Mix a dollop of protein-rich cottage cheese into mashed potatoes. All of these “stealthy” pops of protein add up over the course of a day.
Consider oral nutrition supplements (ONS): If you or your care recipient struggles with appetite or chewing, oral nutrition supplements designed for older adults can help fill the gaps as snacks or mini meals. These come in a variety of forms (e.g., powders, puddings, ready-to-drink liquids) and flavors, and some are designed to address specific nutrient deficiencies (e.g., protein) or certain health conditions (e.g., diabetes).
A few thoughtful swaps—like replacing your usual white toast with whole-grain toast topped with peanut butter—can make it easier to reach your protein goal without feeling burdensome.

Tracking your protein intake
To see whether you’re hitting your target or falling short, try keeping tabs on your protein intake for a few days. You don’t need to weigh or measure every bite; just learn what typical portions look like.

Here are some general guidelines for estimating protein content:

3 oz of cooked meat, poultry, or fish (roughly the size of a deck of cards): 22-28 grams
1 cup of skim milk: 8 grams
4 oz. cottage cheese: 14 grams
6 oz. Greek yogurt: 18 grams
½ cup of beans or lentils: 7-11 grams
1 egg: 12.4 grams
1 tablespoon of peanut butter: 7 grams
Jot down what you eat for a few days or use a free diet tracking app to see how close you are to your goal. Once you have a basic sense of the protein you consume every day, you’ll naturally start to balance your meals better.

Why spacing protein throughout the day matters
It’s not just about how much protein you eat, but also when you eat it. Your body can only use so much at once to build and repair muscle tissue. Spreading your protein consumption evenly across meals helps you use it more effectively than eating most of it at dinner. It also keeps your energy steady and may help you feel fuller between meals.

If you’re an older adult, try to get roughly 20-30 grams of protein at each meal and about 10-20 grams at snack times. Here’s one example of what a balanced day with protein-rich meals might look like:

Breakfast: 2 scrambled eggs, 1 slice of toast w/ ½ tbsp. of butter, 8 oz. of milk (23 grams)
Lunch: Sandwich: 3 oz. meat, 2 oz. Swiss cheese, sliced tomatoes, lettuce, avocado, 2 tsp. salad dressing on a roll, 1 small apple (35g)
Dinner: 3 oz. scallops, 1 cup steamed zucchini, 2 oz. cooked pasta w/ 1/2 tbsp. butter (18g)
Snack: Handful of almonds (6g)
“Research shows spreading out protein intake every three to four hours or so into moderate doses versus a lot at once is associated with more optimal muscle repair and for those who are looking for growth, more optimal growth too,” board-certified sports dietitian Kelly Jones, RD, told Women's Health.

Your protein action plan
In older adulthood, we need to focus on fueling our body with the right nutrients—and protein tops that list.

To get your protein intake on track, starting today:

Aim for about 1.0-1.2 grams of protein per kilogram of body weight (or 70-80 grams of protein for day for most older adults).
Include high-protein foods at every meal and snack.
Spread your protein intake evenly throughout the day.
Track your intake for a few days to understand your average protein intake and adjust as needed.
Even modest tweaks to your diet—like snacking on nuts or low-fat cheese instead of crackers—can have lasting benefits for your health and overall quality of life.

If you’re not sure whether you’re getting enough, try using a protein intake calculator or connect with a registered dietitian or registered dietitian nutritionist (RDN). They can help you figure out the right nutrient targets for your age, activity level, and health goals.

Want to know more? Learn the telltale signs you’re not getting enough protein. https://www.ncoa.org/article/8-signs-of-protein-deficiency-in-older-adults/