The Ideal Amount of Protein for Muscle Gain & Fat Loss

In this QUAH Sal, Adam, & Justin answer the question “Why do most calorie and macro calculators still use the old school 1 gram pound per body weight and even above 1.2 grams while cutting? When most recent studies show no benefits for muscle building or fat loss in going above 0.7 grams per pound? "

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“The Ideal Amount of Protein for Muscle Gain & Fat Loss“
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[eernsdt]

It’s tougher buying the food to eat 180g+ of protein a day then actually consuming it.

[spencergsmith]

Protein is the most satiating and thermogenic of the macronutrients, not to mention it’s anti-catabolic benefits. I usually aim for 1g of protein daily for every pound of lean body mass.

[marco.savini.]

for anyone wondering, 0.7g for LB, is about 1, 54g for KG

[Mauldie]

The questions that need to be answered.

[nosirrahx]

One thing not mentioned here is just how anabolic obesity is. I had an easier time gaining strength when I was 350 lbs but in a calorie deficit than I do at 225, on TRT and in a small surplus.

If you are super fat, all you need is solid training and you will grow, even in a deficit and way under 1g/lb.

[KorbyWaters]

Is this from a full podcast I would love to watch the full podcast of this particular episode

[TypicallyUniqueOfficial]

There's is something about research that needs to be pointed out, the reccomendations given are GENERALIZED.

They take the mean of sample means of the average person to give reccomendations, and for results to be reported as significant, the mean of sample means need to be different enough (usually 5% rarity in one tail tests) to trigger a higher reccomendation.

What does this mean PRACTICALLY? There absolutely are people that can use more than the general reccomendations, and some that need even less. Every person is different, and research is variable based on reccomendations.

Try out .8g or protein per lb of bodyweight, then try out 1g of protein per lb of bodyweight, THEN try 1.5g of protein per lb of bodyweight.

I can tell you from my experience that I gain more muscle and strength faster on higher protein (1.2g of protein) and the gains I make are leaner.

[blixx]

I have been eating 1G a lb, on my cut.. lowered it to .7g a lb and I have still kept my strength in the gym and felt like I haven’t lost any muscle.

I wish I found this out sooner. Felt like I was force feeding my self protein

[freestyleliving]

How much protein do you think someone needs if they are only doing 1 to 4 sets to failure of each body part a week. So pretty casual but full intensity. I'm not trying to max my gains by getting extra calories. Because I am already over thirty percent body fat and want to lose weight pretty fast I am 5'8 inches tall and 220. I've heard you can get just a 100 g of protein. Do you think this is sufficient? I work a factory job where I use medium intensity.

[hibberish]

Oo man I thought it’s 1g per body weight in kgs. My weight is 170 pounds so should I take 150g protein?? That’s too much

[jacintatate]

Im 5ft6 weighing 66kg and just started a program with my personal trainer. As a newbie how much protein should I be consuming? My pt says aim for 100 grams per day. My issue is when I do hit that number I do so by also eating carb rich foods and my daily carbs is 150-200g.

[gainzvillegym]

when you say bodyweight, is it your goal weight or current weight?

[gajuc]

In my experience, going over .7 especially when im on a cut helps a lot

[a-terrible-fate]

im currently still cutting down to my desired body fat range before I start my first bulk eating around 1900 calories right now, and I find it hard to even hit 1g per pound of body weight, I'm probably averaging about 115g of protein a day atm, I am 142.2 lbs at 5'9 so I'm not far off of my end goal of cutting.

[MrDubjay]

Protein takes approx 15-30% of the calories for digestion
So if you eat 100cal of protein, 15- 30 cal will be burned digesting and absorbing.
Carbs 5-10%
Fats 2-3%
Thermic Effect of Food

[schwantz]

Body weight 164lbs, protein intake today restrict....?

[owtsideperspective]

I tried eating more protein and it was hard for my digestion. Do you guys have any tips for people who have a hard time digesting more protein. I average 120 grams and was trying to go up

[davidverdugo]

1gram per pound helps alot for dieting especially. It helps preserve muscle and feel full also the thermogenic effects of the food.

[baifengjiuer]

music to my ears i just started drinking protein since i don't really eat meats like that more of a fish girl than anything like tuna 42grams of protein im aiming for 84 grams of protein everyday hopefully that means something

[limitisillusion]

Ya, I eat edibles, and there is nothing on this planet that can suppress my appetite. I don't eat a lot of meat, so getting 200 means more shakes than I'm interested in to stay below. I get ~170 grams at 195 lbs. I noticed 2 studies compare whey and casein too and while the difference was minimal and probably not significant, muscle growth from casein was slightly better than whey during a deficit recomposition.