1g/lb is the typically recommended intake to maximize muscle gain from training. Having that amount essentially “guarantees” you’re getting enough, although less doesn’t mean that you’re not going to have results, and more doesn’t mean your results will improve. It’s different from everybody but you really don’t need that much, especially if you aren’t training/trying to maximize muscle gain. However, if you’re trying to maximize fat loss, whether training or not a higher protein intake is helpful because protein is more satiating, meaning it’ll fill you up and keep you feeling full longer, which can keep you from eating too much. It also has a high thermic effect of food, which means that due to protein being difficult for the body to break down, some of the calories are essentially burned up during digestion. Nothing major, but when losing fat anything helps. The average person could get away with as low as 0.5g/lb and be totally fine. Although older individuals need to get more due to natural increase in protein breakdown, so should aim more towards the 0.8g/lb+ range.
Long story short… I just saw my Dr. for a physical the other day. I have lost a bunch of weight recently and have been getting back into shape (plenty weight lifting and cardio). I told him that I was consuming, on average, just over 200g of protein a day and drink around 160oz of water a day (Im 6’2, 215lbs). All he said was, “Keep up the good work and get in 20 or more grams of fiber a day to maintain decent bowl movments if you get bound up”.
The 1 lb formula based on your lean body mass. Not overall weight counting bones, fat, etc. for example if you’re 150 lbs not all of that is LBM. Typically about 8 lbs of bone per foot of height. If you were 5’8 150 that’d be about 40 lbs of bone and then some fat so I’d shoot for around 100g protein today consistently and bump up carbs if you wanna bulk or cut if you wanna cut. Just a basic example. Could be less if you’re not doing insane volume body building also.. just my opinion based on trial and error everyone’s different. If you’re not in the gym 50g is fine even. Just eat whole foods is the main priority
Crush a ton of protein. Beef, sardines, chicken, eggs are my main four. I feel absolutely incredible since I tinkered with eating more protein and less carbs. I still have carbs with every meal. I crush a ton of fruit
Generally speaking, 1g/lb isn’t “way too much” if you’re lifting. Most people would suggest between .8-1.2 grams/lb. Layne Norton has some good videos on it. I suggest getting at least .8g/lb, and if you want to be optimal try to spread it throughout the day.
the best thing to do is search the claim and find a reliable source that covers the question. on no one’s word, don’t believe something someone says just because they seem to know what they’re talking about.
Harvard has a heavy plant based bias. Just putting it out there, don’t kill the messanger.
Also RDA is a minimum amount to not waste away and/or get deficiencies, not a max to aim for.
There off course is an upper limit where cost/benefit ratio is not favourable anymore.
Depends on your goals and also health issues.
If you want to build muscle, at least 1.5g per pound. Protein builds muscle, the more protein you eat, the easier you make it on your body to adapt to the stress you place on it when you lift. Dr. Andy Galpin is a great resource to look into. He’s one of the most knowledgeable experts in the field.
Just adding a different perspective than the nutrition gym bros below: I am a nurse, part of our education is nutrition. A lot of our education is based on prevention and treatment of chronic illnesses. Some studies have shown that having more than 15% protein in your diet (basic macro %) is shown to increase your chances of developing cancer dramatically. I believe this is where you get a lot of people arguing for a plant based diet. Many plants like grains, vegetables, and legumes have a 10-20% protein content so they get pushed pretty hard from these circles. I think it is important to evaluate your level and type of exercise to decide what is right for you. In general I would recommend a weightlifter who is punishing their body 5/7 days a week would need more protein for recovery compared to a casual 3/7 day jogger. Just read some science based information about macros and their roles in your body and remember that as long as you are eating high quality food and generally sticking to the food pyramid you are probably doing fine for an average person.
I take .8 per pound and doing good on that. I took 1 g per pound and broke out in a massive full body rash the first day with hot flashes and was sweating like crazy, nausea etc. I took a Benadryl hoping maybe it was something else, the next two days, same, always at the end of the night. The nausea sucked ass. I cut down to .8 and it all went away. I put on a decent amount of muscle
See what works for you.
Over the years, I’ve tried lower protein (0.5g per pound), and found I was hungry all the time, and my recovery from workouts tanked. I’ve tried high protein (1.5 to 2g per pound), and found it an unpleasant & expensive diet for no additional benefit whatsoever.
1g per pound is a diet that works well & is easy to follow.
The recommended protein intake is .8 grams of protein per kg of bodyweight. This is often misconstrued. .8 grams per kg of bodyweight is the absolute minimum to not be deficient in protein. If you are eating less then this you are deficient and at risk of disease. It’s the absolute bare minimum. Your protein intake should be about 30-40% of your daily caloric intake.
Protein is often forgotten about when it comes to macros. It’s like the third wheel as everyone focuses on fat and carbs. Protein has much more of a role in a healthy body than just building muscle. It’s important for hormone production and regularity and for your hair, skin, nails, etc. it’s needed for healthy organs, etc.
Gym goers should be eating on the higher end of their protein recommendations due to the stress out on their muscles. Simply put, if you’re looking to look good and feel good, if you skip out of protein you are doing yourself a disservice.
The recommended protein intake should be about .8-1.2 grams of protein per goal bodyweight. So someone looking to lose weight should eat 1g of protein equal to their ideal, healthy, goal bodyweight. And vice versa. Ex. Someone at 300ibs looking to lose 120 pounds should eat 180 grams of protein. Someone at 150 pounds of bodyweight looking to gain to 180 pounds should eat 180 grams of protein.