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I’d like to pose this question to nutritionists who also gym!

So with the different views on protein intake required for muscle growth. I’ve read some, such as 1g protein per pound you weigh. Does this intake refer to your total body weight or would it be better if you apply it to your muscle/body mass excluding fat. For example, a 200lb man with 20% body fat. Would you aim for an intake 180g of protein instead of 200g?

Answer

I think you’d enjoy this linked protein review from Stronger by Science. It is athlete specific though in it’s protein recommendations.

TLDR - Current recommendations are 1.3-1.8g/kg/d. Women tend to eat less protein than men (108 versus 90 g/d), but likely need the same absolute amount. Twenty grams of protein in a meal gives a near-maximal increase in protein MPS. Older adults need more protein than younger adults.