Protein is 4g per gram, so the higher amount is about 25% of my calories, which is between the 10% to 35% the Mayo Clinic suggests.
I am physically active so that requires more protein especially before and after strength training.
It was also recommended to limit protein at one meal to about 45g, which was hard to do with a 7-hour intermittent fasting eating window, so I’m now using about a 10-hour window.
On the other side, one to three times a year, I do a 5-day Fasting Mimicking Diet where among other things protein goes to less than 16g per day.
There’s probably, or ought to be, a book on nutrition for older people. For example, vitamin D production from sunlight goes down, as does B12 absorption. 60% of the elderly are B12 deficient. Of course the low vitamin D was a PRIMARY cause of the scamdemic.
That matches what I’ve read. I try for ~100 grams/day. I’m 71 and after a recent attack of pancreatitis, I had to give up milk (just couldn’t digest it any more) and found a vegetable (pea) protein shake that is quite tasty and provides about 32 grams/bottle.
I also switched from mostly beef to chicken and pork because of the same digestion problems. The results have been excellent. I’ve put on muscle and my energy level soared.