Seems like all my health podcasts did a protein episode in the past month:
[Peter Attia's The Drive: #224 ‒ Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.](https://peterattiamd.com/donlayman/)
Layman says eat more protein, at the right time, and of the right quality
[Sigma Nutrition: #454: Eric Helms, PhD – Plant or Animal Protein: Rethinking Protein & Muscle](https://sigmanutrition.com/episode454/)
Helms says 'it's fine dudes, stop stressing'
[Stronger by Science:Individual Responses to Training and Protein Quality](https://www.strongerbyscience.com/podcast-episode-97/)
Trexler says 'Seriously stop worrying about it, just eat enough protein, here's a pile of studies showing it doesnt matter when you eat it or what kind it is'
[The Proof:How much protein do we need? with Stuart Phillips, PhD and Christopher Gardner, PhD](https://theproof.com/how-much-protein-do-we-need-with-stuart-phillips-phd-and-christopher-gardner-phd/)
Two academics violently agree about how much the RDA for protein sucks
I’m not affiliated with any of the above, just a listener.
Answer
Something very important to note that the protein research suggests is that getting slightly less than “optimal” protein still gives you pretty close to optimal gains. Some people act like if you get any less than 1.6 grams per kg, you’re leaving all your gains on the table, when in reality, it’s possible to get decent gains if you eat in a small caloric surplus with 1 gram per kilogram.
The problem with a lot of anecdotal evidence around protein is that nobody accounts for calories. Let’s face it. Protein is gross. People only like the taste of protein rich foods when those foods also have a lot of fat and/or carbs. So people think they are just adding more protein to their diet, but they are actually also adding a lot more calories, which gets them into a surplus. I have only tested this on myself, but for me, it is much harder to gain muscle when I am at a 200 calorie deficit with 2.2 gram of protein per kg of body weight, than with a 200 calorie surplus and 1.2 grams of protein per kg of body-weight.