How Much Protein You Really Need (According to Science)

Recreational exercise: 1gram of protein per kg of bodyweight. Middle distance athlete / consistent gym goer: ~1.2-1.4 g/kg of bodyweight Active muscle building phase: ~1.7-2.0 g/kg of bodyweight. Muscle maintenance phase: ~1.6-1.8 g/kg of bodyweight.

Rest of the world: Thanks for using Metric System

It's cool to have protein intake range explained with broader point of view, but in a simple way. Very helpful. Thanks!

Surprisingly hard to find simplified protein information. This was plainly laid out and easy to understand. Thank you very much for your explanatory, educationa-based approach. Thumbs up!

0% drug 0% crime 100% protein

Can we all just take a moment to appreciate the unknown individuals who were kind enough to donate their bodies to science. 🙏🙏🙏

That whiteboard arrow showing range of protein intake is pure gold. Finally it makes sense to me, even I am quite active person for quite some time it was always endless debate how much protein. Now it is super clear, thanks a lot ! :)

In the 1950's Steve Reeves was 6'1" and weighed 220 lbs. He was known to consume around 140 grams of protein per day and was able to build arguably the greatest natural physique of all time.

U will never regret watching his videos

I have the dunford and doyle text being used as reference for the video and agree mostly with the values and ranges given even in the context of having more recently published data available. One area that I think is important to emphasize is that at and above approximately 1.6g/kg the source of one's protein (i.e., animal or plant) does not appear to matter any more as there are a sufficient amount of the 9 indispensable amino acids present to maximize protein synthesis. Additionally, its worth noting that older adults are very likely to need more protein whether sedentary or active, as anabolic resistance is a noted occurrence with older age. Its been proposed across the past decade that older adults should aim for 1.2g/kg to help preserve muscle mass and strength and up to the 1.6g/kg value is again likely to support maximal or at least very near maximal protein synthesis. Sources: Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., ... & Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the american Medical Directors association, 14(8), 542-559. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376-384. Nunes, E. A., Colenso‐Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick‐Lewis, D., ... & Phillips, S. M. (2022). Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. Journal of cachexia, sarcopenia and muscle, 13(2), 795-810.

Don't apologise for using the metric system; embrace it, normalise it, adopt it.

Summary of 15 mins talk in ~3 sentences: -Bodybuilding: 2 to 2.5gr of protein per kilo of body weight per day are the optimal and safe ratios, above that it can build toxicity for no significant extra gains. Can decrease to 1.8 gr for maintenance. -Other active ppl/athletes: 1.2 - 1.4 gr/body kilo/day for mid distance runs/consistent gym going. -Ultra endurance athletes: can go up to 2gr/bkilo/day cuz they breakdown lots of protein to sustain their energy supplies.

This is really helpful! I’ve been dieting and didn’t realize I was burning protein in addition to the stored body fat. Appreciate the info. Love your videos. Side note: my daughter is in Med School and watches your videos to supplement her learning. Thank you!

I was consuming 210 grams of protein a day in 2022 (bulking). This year I’m consuming around 150 grams of protein and surprisingly I’m still gaining muscle mass 😁

Agree and just want to echo what I'm seeing other people comment. This is the second video I watch from this channel and it's really amazing how you included key information and made the video digestible (not pun intended), easy to understand, and reliable. Great job. Subscribing.

Great video. I always tell people how important protein is. It's not just for our muscles, besides water and fat we're mostly made of protein! Tendons, ligaments, cartilage, bones, skin, and hair all need protein to grow and repair. I believe adequate protein intake is the number one way to combat the signs of aging!

Thank you for the detailed protein intake explanation - definitely the best I've ever come across.

As always, your videos continue to improve my health and life! Thank you, Jonathan!

Love it when you guys get into the numbers and grit. Great video as usual!

These videos are absolutely amazing! I’m a new subscriber but I’m so impressed by the digestible evidence based approach to daily issues like nutrition and health. You guys rock!