Most men over 40 don't eat enough protein

The U.S. RDA is 0.8g per kg of bodyweight. The contemporary research consensus for men over 40 is 1.6 to 2.0g per kg. For an 85kg man, that's 135 to 170g daily. Most men eat 70 to 90g.

The breakfast problem

The standard American breakfast — coffee, toast, cereal, pastries — delivers 5 to 10g of protein. Switching to a protein-forward breakfast (eggs, Greek yogurt, cottage cheese) is one of the highest-leverage single dietary changes available.

Targets

30 to 40g per meal across three meals. If food alone doesn't reliably hit it, a protein shake fills the gap.