Just how much protein do you want

 

How Much Protein do Women REALLY Need?

Video taken from the channel: Thomas DeLauer


 

Protein Synthesis: How Much Protein You REALLY Need: Thomas DeLauer

Video taken from the channel: Thomas DeLauer


 

How Much Protein Do You REALLY need?

Video taken from the channel: VitruvianPhysique


 

How much protein do you really need? Vegan muscles.

Video taken from the channel: Mu Jin Han / Fearless Mu


 

How Much Protein Do You Need? Explained by Dr. Berg

Video taken from the channel: Dr. Eric Berg DC


 

How Much Protein do we Really Need? Steroids VS Natural Dieting vs Bulking Part 2

Video taken from the channel: Greg Doucette


 

How Much Protein To Build Muscle? The TRUTH!

Video taken from the channel: Shredded Sports Science


 

How Much Protein You REALLY Need → Daily Protein Intake

Video taken from the channel: Fit Father Project Fitness For Busy Fathers


 

How Much Protein do Women REALLY Need?

Video taken from the channel: Thomas DeLauer


 

Protein Synthesis: How Much Protein You REALLY Need: Thomas DeLauer

Video taken from the channel: Thomas DeLauer


 

How Much Protein Do You Need? Explained by Dr. Berg

Video taken from the channel: Dr. Eric Berg DC


 

How Much Protein Do You REALLY need?

Video taken from the channel: VitruvianPhysique


 

How much protein do you really need? Vegan muscles.

Video taken from the channel: Mu Jin Han / Fearless Mu


 

How Much Protein do we Really Need? Steroids VS Natural Dieting vs Bulking Part 2

Video taken from the channel: Greg Doucette


The U.S. government’s recommended daily allowance (RDA) for the average adult is 50 to 60 grams of protein a day. This may sound like a lo. The most common target people typically hear is 0.8 grams of protein per kilogram of body weight, and that works out to 0.36 grams of protein per.

However, there are vastly different opinions on how much protein people actually need. Most official nutrition organizations recommend a fairly modest protein intake. You need a very base minimum of protein to support your training and your goals. That minimum is probably around the 1.4 g/kg per day target (0.6 g/lb body weight).

However, your exact individual protein needs come down to a number of factors. These include (9. So if you boost your protein intake while consistently lifting weights and working out, you can expect to see an increase in your amount of lean muscle mass as well. Many coaches and trainers suggest much higher daily protein amounts for athletes and/or bodybuilders, or about 1-1.5 grams of protein per pound of bodyweight each day.

1 day ago · So how much protein do you really need? Protein basics. Protein is a large molecule that plays critical roles virtually everywhere in your body, including the muscles, bones, skin, hair, organs, and body tissues. It’s perhaps best known for helping repair cells and body tissue, but it also plays a vital role in many important bodily processes.

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day. Recommendations vary but according to the American Dietetic Association, most active adults only need 0.8 grams of protein per kilogram (1 kg = 2.2 pounds) of body weight per day. So a person who.

The amount of protein you need depends on your weight, goals, and lifestyle. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person. [1] However, if you do intense workouts or have a physically demanding job, you’ll need more. [2]. You need protein for your muscles, bones, and the rest of your body.

Exactly how much you need changes with age: Babies need about 10 grams a day.

List of related literature:

The current U.S. Department of Agriculture recommended daily protein intake for adults is between 0.66 and 0.80 grams per kilogram of body weight.27 Converting that to ounces and pounds means eating 0.023 to 0.028 ounces of protein per pound of body weight per day.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

Nutritionists recommend a daily protein intake of 0.8 grams per kilogram of body weight; therefore, most average adults should consume 60 to 150 grams of protein per day.

“Nancy Caroline's Emergency Care in the Streets” by Nancy L. Caroline, Bob Elling, American Academy of Orthopaedic Surgeons, Mike Smith
from Nancy Caroline’s Emergency Care in the Streets
by Nancy L. Caroline, Bob Elling, et. al.
Jones & Bartlett Learning, 2012

U.S. Department of Agriculture (USDA) 2010 guidelines recommend that men and women consume 56 g and 46 g of protein per day and typically represent the need as a percentage of kilocalories.34 However, protein needs are unchanged when kilocalories are reduced, and protein intake should not be lowered.

“Primary Care E-Book: A Collaborative Practice” by Terry Mahan Buttaro, Patricia Polgar-Bailey, Joanne Sandberg-Cook, JoAnn Trybulski
from Primary Care E-Book: A Collaborative Practice
by Terry Mahan Buttaro, Patricia Polgar-Bailey, et. al.
Elsevier Health Sciences, 2012

The current U.S. Recommended Dietary Allowance (RDA) is 0.36 grams of protein per pound of body weight per day, which allows for most people to be in nitrogen balance.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Research suggests that athletes need between 1.5 and 2 g of protein per kilogram of body weight per day.

“Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach” by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner
from Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach
by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner
Elsevier Health Sciences, 2018

Assuming that the individual has an adequate calorie intake and that two thirds or more of the protein intake is from animal sources, the recommended dietary allowance (RDA) for protein for adults is 0.8 g per kg of body weight for both men and women.”

“Athletic Training and Sports Medicine” by Robert C. Schenck, Ronnie P. Barnes, American Academy of Orthopaedic Surgeons, American Association of Orthopaedic Surgeons, Robert S. Behnke
from Athletic Training and Sports Medicine
by Robert C. Schenck, Ronnie P. Barnes, et. al.
American Academy of Orthopaedic Surgeons, 1999

An average adult in a Western country consumes 70 to 100 g of protein per day, whereas the poor in Asia and Africa consume 50 g or less per day.48 Recommended dietary requirements vary from 0.75 to 1 g/kg of body weight per day, but deficiency states are rare even with intakes of 0.5 g/kg per day or less.

“Sleisenger and Fordtran's Gastrointestinal and Liver Disease E-Book: Pathophysiology, Diagnosis, Management, Expert Consult Premium Edition Enhanced Online Features” by Mark Feldman, Lawrence S. Friedman, Lawrence J. Brandt
from Sleisenger and Fordtran’s Gastrointestinal and Liver Disease E-Book: Pathophysiology, Diagnosis, Management, Expert Consult Premium Edition Enhanced Online Features
by Mark Feldman, Lawrence S. Friedman, Lawrence J. Brandt
Elsevier Health Sciences, 2010

For healthy older adults, the RDA for protein is 0.8 gram per kilogram of body weight, or on average 46 grams per day for women and 56 grams for men.

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

Recent research on protein intake has shown that athletes require two times or more of the reference daily intake.27,34–39 It is now recommended that athletes involved in very high-volume training catabolize between 0.7 and 0.9 g of protein per pound of body weight per day.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

The RDA recommends 0.8 g of protein per kilogram of body weight; for the average American man, who weighs 200 lb, this is 73 g of protein a day; 60 g for the average woman.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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506 comments

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  • So would it be good get in my usual dinner @ 8pm after workout then have my protein shake @ 12pm for the best protein synthesis and muscle growth?

  • I’ve started to think that i may have caused insulin resistance from years of protein shakes. I’m currently replacing whey protein with EAA’s as they cause less of an insulin spike.

  • The fasting thing comes from natural medicine, Christian real life experience and whatnot. People have noticed that food quantity and foot type (animal vs vegetal, then even the type of vegetal food) can lead to healing. I did total abstience from food, and even from water at times, and I was able to get rid of a toxin/poison that doctors didn’t know how to get out of my system. So that’s how I learned about fasting for healing.
    I was skinny as a tent-pole by the end of the fasting cycle but on the upside I got plenty of opportunities to go though beginner cycles of bulking. And now here I am learning some more thank you a 1000 times!
    And yes fasting works to heal but there’s a certain way to do it. Re-feed needs to have small increments of kcal adjustment just like in cutting as far as I understand and it can be maddening. It’s certainly a very good trainer for the will power.

  • Greg, 5 meals/day is for body builder right? But if I want to achieve 70-80% of that (say olimpic athlete cut physique, be in shape and functional think Fight Club, maybe a bit more muscular) then 3-4 meals is more than fine right? For an athlete where in between 0.5 and 1 g protein do you think he should fall? EDIT: my research tells me at least 0.63g, and if I can do 0.7-0.8 macros willing, that’s even better what do you think?
    My goal is to be fit, muscular and fairly ripped within the healthy limits. Just like you said what most people want: to look and feel good.

  • about five bottles of aminos and growth hormones. stop talking about studies unless you can be specific about what studies youre talking about. in order to build muscle you need to eat a lot generally, and a vegan diet just provide enough calories or protein to do that. youd have to eat ten meals a day, and no one is doing that. now, you can get enough protein on a vegan diet to simply stay alive, and thats what they mean when they refer to “sedentary” man or woman. thats why most vegans look like skinny stick men.

  • Thank you for this video! Very informative and I definitely need the tips. I’ve lost weight and muscle tone. I look unhealthy skinny. I want to look and be strong and healthy.

  • I used to count my protein intake before the lockdown, now that I work out less I feel like eating less, just because my body can’t take it. It’s been more than two months and I still eat healthy but just listening to my body and I work out 3 time a week at home with just a couple of 15 kg dumbells and I don’t notice an important lost of muscle ��

  • Do you know I’ve struggled getting the results I wanted with Keto because I ignored this. I heard it but didn’t HEAR it til now. If I have over 25g protein at a time my BG spikes!

  • Now I get why Greg is so sick of these “how much protein do I need” questions ��. The guy has been explaining the thing for a decade in all possible words

  • greg this is false, this works when youre on gear but not natural…our bodies will go through gluconeogenesis and create protien from other substrates and most people have more than enough body fat stores as well…America is 80 percent obese and 40 percent morbidly obese, honestly most need to eat less even if its protien, most peoples lives aren’t training and eating as well…they aren’t looking for the same shit that you want.

  • Can I randomly ask something? Just wondering if taking a few grams of supplementation (e.g. powdered l-lysine, l-tyrosine or AAKG) with my black coffee pre-workout will “break” a fast if I’m hoping to do a fasted workout? Sorry if this sounds a little dumb; I just really wanted an expert opinion on whether the benefits may negate/outweigh the number of calories in the supplements.

  • 4 hours? I advise you to look at the scientific research. It only takes approx. 1.5-2 hrs depending on the amount and type of protein you consume to digest. But this is limited to 10-20gms so best would be 10-20gm every 2 hrs, not 40-50 every 4.

  • Ok, Omega’s 3 are needed, but I am super allergic to fish, shellfish and tuna. So now what? What can I do or take? I take chia seeds cause they also are rich in omegas is there anything else? Please help thank you

  • By the way guys, that very upper echelon of protein per Kilogram he showed (2.2g per kg) converts almost exactly to 1g per pound (1 kilogram is about 2.2 pounds)

  • I just discovered all these benefits of fasting lately. Iv been bodybuilding since i was a kid and allways triex to fit 4 or 5 meals a day. I tried fasting a few weeks ago i weighed myself on Wednesday i was 14 stone i had my last meal chicken and veg at 17.00 that evening. My nxt meal was chicken and broccoli and avacado and yogurt at 15.00 on thursday. My next meal was at 16.00 hours on thursday i weighed myself on friday and was 14 stone 2 pounds. Shocked��

  • PREACH! People (normally way out of shape ones lol) always scoff @ me for eating right b4 I go to bed. If I do not eat right b4 I retire, I will wake up out of a dead sleep ravenous lol!

  • I know the anabolic window is BS but I think my issue is that I might eat at 1 or 2, then go to the gym at 4 and be done at 6, but usually go walking/food shopping after and end up eating at 7-8 with a snack after the gym. I feel like that period hurts my progress.

  • Hold up hold up, so your telling me if I take 1 gram of protein per pound that’s good right? Then what if I’m currently losing weight and like every week I lose 2 to 3 pounds. Does that mean I have to lower it by 2 to 3 grams every week?

  • Hey Mr. Jin I just found you on a netflix documentary and this video has been eye-opening for me. I just started eating plant-based, and was worried about getting around 1g protein/lb of bodyweight. Its great to hear i dont need to worry about protein near as much as i was thinking because its only my 3rd day of going plant based and i am feeling better than i have with any other nutritional ideas i have tried!

    Thanks for your videos and keep them coming!:)

  • Hey Doc, the fat we get from animals are mostly saturated fat, How about getting my protein from turkey breast and drinking some olive oil to help it not to spike insulin. (so I’ll get my fat from mono’s.)

    Also I divede my PR. so that i dont get more than 40g per sitting. Which will prevent me from Insulin.
    Note: What an Enemy Insuline has became!!

  • Thank you! I went on a plant based diet for over a year and my cholesterol which was already high spiked. This indicated inflammation right? Everybody was telling me that I needed to cut out all fats and eat all my vegetables dry. It never made sense that cooking all that fiber with a little butter would be worse than eating meat, dairy and cooking with fats several times a day. By the way the blood test showed that my protein was low. Now it makes sense. Low protein can cause inflammation. I guess I needed meat. Thank you!!!!

  • PS all of us that are in the body building or just started and I’ll pick that up again or been doing it for a long time I’ve been taking huge amounts of proteins let’s leave the steroid guys decide what those natural bodybuilders there’s been taking any huge amounts of protein they should have some kind of f**** liver failure by now I mean kidney failure right serious kidney problems years and years of overdosing on protein what are you worried about just don’t do steroids don’t be a punk and if you’re in your sixties go on steroids go on testosterone therapy

  • Question:How much protein do I need to gain muscle?

    Answer:How much can you afford basically and don’t stress over it. Aslong as your eating healthy who cares.

  • Despite what some said in the comments, I think the numbers you provided are correct. “They” say 0.6g per lbs of weight for ordinary people and 0.8 to 1g for athletes (in kg, between 1.2 to 1.7g per kg of body weight). However, I’ve seen some of them saying these numbers are not calculated for the body mass! These numbers are for *lean body mass*.

  • During high school I never ate healthy. I skipped breakfast(didn’t like to eat breakfast) then went and workout during my 2nd period. Ate the tiny school lunch. I worked at a fast food restaurant and ate that every night for almost 2 years straight. After I graduated I met my coach and he corrected all my mistakes. I went from 190 in high school to 240 and I get asked all the time “How did you build so much muscle?!” Etc etc. I was training great but I didn’t eat enough protein and fat. EAT EAT EAT! Btw I’m 5’10 and 19years old. Just got done with my first diet and lost 30lbs (went from 240-210). I feel great and love my diet. I’m 220 right now hovering around 1520% body fat. Take care of your body!

  • My heart is tingling with excitement and interest!
    Let me get this straight. Your saying you need 100g of protein to gain 1 pound of muscle a month. I am pretty sure you also used the word “extra”, 100g “extra”. So how much would you recommend per day per body weight?

    Point 2. Where is your source that it only takes 100g grams of protein to build 1 pound of muscle a month? Sounds great but its too good to be true. What is it you want to sell me?

    I think your spot on about protein requirements, I am starting to think 1.5g per kilogram or even as low as 1 gram per kg. I don’t know I am just guessing. Since my goal is fat lose and muscle is secondary, Im going to stay somewhere between 1-1.5g per kg and see what happens.

    I am doing the bigger leaner stronger program which works great, but the guy who wrote the program happens to also own his own supplement company. Hmm, isnt that interesting. I dont believe protein requirements and we can look to the Mu Jin Han and the many vegan bodybuilders on youtube for evidence.

    Thanks for the video

  • The true gospel of health and fitness�� It’s a lot of calories and a lot of money to consume enough food to get to 170+ grams of protein. It’s also impossible to lose weight eating that much just to get enough protein.

  • a gram per pound of bodyweight seems high to me. I’m already eating whey, quark and chicken breast every day but I’m only getting around 150g per day. I’d need to eat another 50g in order to hit that goal and I already feel like I’m eating protein all day long.

  • Please sombody talk mor about carnivore I’m on keto and loving it but now im getting mixed up because so much people ar switch ing to carnivore…

  • You’re the reason I keep doing the keto diet I am currently 260 I was 274 about 2 weeks ago my goal weight is 160 and I know I will get there soon with the help of your videos I have learned SO much I do a lot of research everyday I watch your videos as motivation whenever I think about giving up so thank you so so so much you’ve kept me going this far

  • Its still surprise me just how some people do not know about Custokebon Secrets even though a lot of people using it. Thanks to my personal mate who told me about it. I’ve lost lots of weight.

  • I think your mixing up how much protein you need per pound with per kilogram. Nobody takes more than 1g per lb of bodyweight. Arnold is 250lbs and he eats 250 grams.

  • OMG…thank you! I am in the process of switching to vegan (I am 6’3, 175 and active) and have been worrying about getting enough protein because I have always heard I need 100 or + grams of protein per day! It is so good to finally hear something different! Now I can switch vegan and not worry so much!

  • Look at gladiators and spartan soldiers they didn’t ate 5 times a day or took protein powders. The fitness companies lie because they want your money.

  • This didn’t answer my question…what about a 23 year old woman who weighs 70kg and does some at home strength training twice a week and hiit 3 times a week, how much do I need? I currently take in 75-80 grams of protein a day.

  • You have the necessary scientific approach that’s needed in these topics, and you always provide quality content, zero bullshit.
    Just a tip about the video itself, if you want to make it easier to follow you could actually show the numbers on the video while you speak, that would help:)
    (even tho it’s already easy to follow with basic english)

  • : )Thank you for the video.
    The Literal Silver Bullet Cure and Prevention of cancer.

    PREVENTION AND CURE FOR CANCER
    My Mom had cancer Cured.
    Cancer is a Lie. A 100% Curable and Completely Avoidable disease, (Dis-Ease). Squirrels never develop cancer, all they eat are nuts and Seeds. Cows in the wintertime develop what’s known as winter tumors, cancerous tumors which then Disappear in the spring when they Again Begin grazing on the grasses.
    The Hunza, a people who live near west Pakistan, the surrounding population lives to be 67 on average, The Hunza live to be 120! on average they are traditional Apricot farmers and consume the Seeds on a regular basis, 30 to 50 a day they never develop cancer. What all of these have in common is vitamin B-17 Amygdalin as it is in all of the foods consumed. The old saying An Apple a day keeps the doctor Away is True if you eat the Seeds as we did in the past. All your regular cells are 100% Protected from the cyanide and benzaldehyde molecules they Convert them to a harmless substance called Thiocyanate, cancer cells cannot do this as they have surrounding them what’s called Beta-glucosidase which makes them Vulnerable to the cyanide and benzaldehyde molecules Eradicating cancer leaving 0 scar tissue. We Evolved with the substance therefore we need it, as we need Vitamin C. Back when we were hunter-gatherers if you came across an apple tree you would Fill your stomach you Wouldn’t throw the core or the Seeds away because no one told you to: ) In exchange any Seeds you did not crunch down on, masticate during the chewing process would then/then pass through the digestive tract and be fertilized as they have Evolved! a protective coating for just that purpose so another tree May grow from our experiment and the excrement of animals alike, Harmony with Nature. If someone develops Scurvy the treatment is large doses of Vitamin C to Reverse the disease Dis-Ease, in order to avoid Scurvy one must consume vitamin C on a regular basis much the same with B-17 Amygdalin for cancer this information is Heavily Suppressed and it has been Buried! as first and foremost cancer is used as Population Control, secondly they are making Billions! of dollars from donations alone therefore this information will Never be willingly released to the public. Imagine if we were told vitamin C where Poisonous, not to consume it, some would still get enough through Trace amounts but many would not and develop the horrible disease, dis-ease Scurvy. Bitter Apricot Kernels have the Highest concentration of vitamin B-17 Amygdalin. I have a playlist titled IMPORTANT all capitals exclamation marks front and back within my YouTube channel Tyler Murphy Wolf eye channel photo, there you will find 100% percent Proof Validity. Video titled (How to cure cancer with apricot kernels) man cures himself of bowel cancer he was given two months to live he received No chemo No radiation No surgery. He was told he was to far gone for any of the treatments (as they call them) that they could have offered him and that they would be ineffective. He purchased the book G Edward Griffin a world without cancer the story of vitamin B-17 which is also a documentary and also within my playlist titled IMPORTANT which explains how it works chemically/scientifically in the body, the one and only Flaw within the book and documentary is the belief of toxicity if to much is consumed, as I said it does not work that way in the body, the man who cured himself of the bowel cancer is Proof of that as am I, my Mom and many others, All regular cells convert the cyanide and benzaldehyde molecules to harmless substance as I rote that substance is Thiocyanate. The man who Cured his bowel cancer was consuming 100! to 130! Bitter Apricot Kernels along with with Bromelain pineapple enzyme, a natural digestive enzyme to Aid in the Absorption of the cyanide and benzaldehyde molecules, No ill effects. Within a month of consuming the Bitter Apricot Kernels his stomach sucked back in he Stopped pooping blood and he is now 100% cancer Free and has been for Years now.
    I personally consume 10 to 15 Bitter Apricot Kernels daily along with, on average 4 to 6 apples most days, always with the Seeds included, I have been doing this for Years now with No ill effects and Multiple Benefits.

    The seeds of grapes were an Excellent source of vitamin B-17 Amygdalin watermelon seeds were also an Excellent source of vitamin B-17 Amygdalin, both very hard to find now they are making are fruit seedless people think this is for their convenience but that is Not the Agenda. Half the apples I cut into now are missing seeds have extra seeds within the same channel/seed pod, some with no seeds xcetera Our food is being tampered with in order to Eliminate the B-17 Amygdalin thus increasing cancer rates also almost all Non organic food is irradiated, nuts and seeds Pasteurized to destroy the B-17 Amygdalin within. At the time of writing this cancer rates are 1 in 2 for men and 1 in 3 for women, for women cancer rates are slightly lower as they have two ways of getting rid of toxins in their body one is having a baby the other is breastfeeding.
    The chemicals are in everything from our cleaning products, food, Water, clothing all of it. We are being attacked on Multiple fronts from Multiple angles.
    Dogs and cats that live no more than 15 years on average are developing cancer this Never used to happen. Think about it what do they eat, our food supply is Contaminated Saturated with cancer promoting Chemicals, Genetically Modified, pumped full of hormones etc.

    Cancer is only the tip of the iceberg Please help me to get this information out to others I am not trying to obtain subscribers that is not what this is about. I couldn’t care less about my YouTube channel other than using it as a tool to Help spread this extremely important information. I would never use this to make money. I’m simply trying to get the Truth out to as Many as possible to Stop the Suffering. Within my YouTube channel you will also find the Cure for Arthritis the Cure for Alzheimer’s and dementia the Cure for type 2 Diabetes, Watch the documentary (What the Health), etc as well as much more you may find helpful I have researched many ailments diseases and created playlist, for those interested.

    Diet is Everything.
    If you have not yet seen it I Strongly recommend watching the documentary (What the Health) available on Netflix, in my YouTube playlist, on YouTube as well as multiple other platforms.
    And also (Forks over Knives) in that order, if interested.

    Let food be thy medicine and let medicine be thy food, Hippocrates.

    Wishing You and you All Perfect Health Love Happiness and a Wonderful Journey ��

    The Truth Always Makes Sense
    : )Tyler
    Much More within my Multiple playlists that will be of help to you and others, if interested.
    Nature is the Key to Healing and Regeneration there is no other way.

  • @ 0:28 a great way to word it.
    MPS (muscle protein synthesis) is like an on off switch. It’s either on or off, so eating 5 meals a day keeps that switch on, which is optimal.

  • So if i eat 30 g of protein per day i can build a biger mucsles just from plants. And what your best protein sources tha you choose. Please i need an answer

  • Nice video….. Love from India…… �� Brother please enlighten us with your wisdom of nutrition. How much macros do you recommend in overall scenario..
    For 2500 kcal diet. And how we can proportionally increase it with time. Waiting for ur reply.

  • So how much protein do I need daily, I dont get it. I am vegan since I am 14, now I am 30 and have issues buildung muscles.
    P.S. So after rewatching your video a few times, do I get it right that it is not true necacarrily to eat additional protein to build muscle, but if not additional at least as a vegan you need some protein? in my 16 years of being vegan I almost had no protein in my diet only carbs, so maybe I should only eat like 1 gram of protein per kg of weight, not for the muscle but just for my body?

  • Been vegan for over 5 years now, and in my 60’s am still stronger than younger lads in my gym. I get the same BS from them about protein, I ask them, where do animals get there’s?
    Great video. Also subscribed.

  • So how much protein do I need daily, I dont get it. I am vegan since I am 14, now I am 30 and have issues buildung muscles.
    P.S. So after rewatching your video a few times, do I get it right that it is not true necacarrily to eat additional protein to build muscle, but if not additional at least as a vegan you need some protein? in my 16 years of being vegan I almost had no protein in my diet only carbs, so maybe I should only eat like 1 gram of protein per kg of weight, not for the muscle but just for my body?

  • 0.8 g protein for per kg and 0.3 g protein for per pound. Mr. Berg did a wrong calculation I guess. I am 110 kg means 245 pounds if This calculation true My recommended protein consumption have to be 195 gram means 1 kg chicken every day. This is totally a misscalculation.

  • Congrats on your gains, but I do think 1g/lb does have its place. I think if you’re cutting AND building muscle at the same time (body recomp) you will need way more protein just because you’re at a 500/day, or so, deficit and the body is using some of your protein as fuel.

  • So in this video he advocates having no more protein per meal than the equivalent of 4 eggs, yet in one of his other videos where he talks about what he eats on a given day, he says that for lunch he has 4 eggs, 6 slices of bacon, and sometimes 3 tablespoons of almond butter afterwards thats about 50 grams of protein in one meal… LOL

  • Just seeing this video right now. I’m an experienced lifter. I cant believe I never thought about this. Thank you so much. I been consuming way too much protein. thanks my friend. Spread the word <3

  • People are in hospitals dying of heart disease, diabetes and cancer, not protein-deficiency! You look great Mu, thanks for continuing to spread the vegan facts!

  • Great video… makes a lot of sense. Considering going vegan, at least to try it out, and this helped immensely. Protein was a worry. Thanks!

  • Just discovered your channel, I’m a 56 year old vegan that has just got back into strength training.
    You talk a lot of sense,I have been training 11 weeks and already seeing gains from training and I only eat plants and add beans to my post workout smoothie, Please make some more videos,Thanks

  • I dunno about anything, only know it depends on how much you work on the day, and genetic profile.
    I have worked out every single day for 20 years, been playing around with macros for a loong time, so far ive found on MYSELF that 2lbs per lb is making me both gain muscle Way faster, and loose fat somewhat well with HIIT 10min sprints 3x a week for Cardio only, I believe when gyms open up ill loose fat and gain more every day because I will be able to walk more while fasted ( the best anabolic cardio )

    Very nice video! im glad I watched it and will keep on working out every single day.

  • Just what I was looking for. Thanks for posting! Nice to see a plant eater with your gains not on a tone of protein shakes. You look great.

  • Old video. Most recent studies done used.6.8 and 1 per lb for three months with 100 people doing the same training. Results showed no difference. Save yiour money. Good video. Just old. liked and subscribed.

  • So in this video he advocates having no more protein per meal than the equivalent of 4 eggs, yet in one of his other videos where he talks about what he eats on a given day, he says that for lunch he has 4 eggs, 6 slices of bacon, and sometimes 3 tablespoons of almond butter afterwards thats about 50 grams of protein in one meal… LOL

  • This was such a great video! We loved it so much that we have shared this video and given you a shout out on our website http://www.veganflix.com/
    Keep up the great work!

  • Greg, 5 meals/day is for body builder right? But if I want to achieve 70-80% of that (say olimpic athlete cut physique, be in shape and functional think Fight Club, maybe a bit more muscular) then 3-4 meals is more than fine right? For an athlete where in between 0.5 and 1 g protein do you think he should fall? EDIT: my research tells me at least 0.63g, and if I can do 0.7-0.8 macros willing, that’s even better what do you think?
    My goal is to be fit, muscular and fairly ripped within the healthy limits. Just like you said what most people want: to look and feel good.

  • My heart is tingling with excitement and interest!
    Let me get this straight. Your saying you need 100g of protein to gain 1 pound of muscle a month. I am pretty sure you also used the word “extra”, 100g “extra”. So how much would you recommend per day per body weight?

    Point 2. Where is your source that it only takes 100g grams of protein to build 1 pound of muscle a month? Sounds great but its too good to be true. What is it you want to sell me?

    I think your spot on about protein requirements, I am starting to think 1.5g per kilogram or even as low as 1 gram per kg. I don’t know I am just guessing. Since my goal is fat lose and muscle is secondary, Im going to stay somewhere between 1-1.5g per kg and see what happens.

    I am doing the bigger leaner stronger program which works great, but the guy who wrote the program happens to also own his own supplement company. Hmm, isnt that interesting. I dont believe protein requirements and we can look to the Mu Jin Han and the many vegan bodybuilders on youtube for evidence.

    Thanks for the video

  • Please sombody talk mor about carnivore I’m on keto and loving it but now im getting mixed up because so much people ar switch ing to carnivore…

  • Great begining part 2. But doings HIIT sprints with a milkshake hurts… How about skyr + scoop or Greek youghutr + scoop?
    Creatine with water or orange juice?

  • Protein is so overrated! Thanks for the input! Other questions: how do you feel about intermittent fasting? Do you recommend it? How about water fasting? Do you believe in metabolic damage? I know two people who fasted for 40 days on water to cure illnesses. They lost weight but gained twice as much back and having a hard time losing weight or even have energy for anything. They eat very healthy! Mostly high carb low fat. Could this be due to metabolic damage? Thanks!!

  • Hi Thomas. I started eating keto in January and have lost 10 pounds. I have 67 pounds to go. I have learned alot from your information. Thank you.

  • You keep switching between “grams per kg of body weight” and “grams per lb of body weight”. The difference is more than twice, or half, between one and the other. So is it 0.8 grams per kg, or 0.8 grams per lb?
    Should a 200lb guy take a minimum of 160 grams of protein (0.8 per lb), or 70 grams of protein (0.8 per kg)?

  • Love your stuff! So are you saying the recovery shakes and meals are somewhat pointless and does not need to be drank or eaten right after your workout?

  • I agree we do not need so much protein. But your calculation is in error. You state the normal amount not your half amount, which I presume is what you are having? But that is unclear as the food amounts you are suggesting are based on the higher more usual amount. This is confusing.
    The RDA (recommended dietary allowance) for protein is 0.8 grams per kilogram of body weight of adults (or roughly 0.36 grams per lb of body weight). This is BEFORE your recommendation of halving the amount.
    193 lbs in kg = 87.5kg Recommended protein therefore (either calculation) is about 70 gms. Thus half of (kg factor 0.8) = 0.4 Half of lb factor (0.36) is 0.18 Under your recommendations (which I agree with Dr Berg), the amount needed is about 35 gms, either calculation.
    By the way the calculations of protein need are based on lean body weight, not body weight with added fat weight. People need to take that into account otherwise they will intake more than they need.
    Thank you for your vids they are very helpful.

  • It is important for people to realize that most of Dr. Berg’s videos are meant for average people who wants to lose weight or just have a better health with all the benefits that healthy keto and intermittent fasting certainly bring. If you’re doing weight lifting (and you don’t have to be an athlete for that) you need to take some of his advices with caution, or maybe try to translate some of them. For example, all the insulin spike alarm and stuff are absolutely of no problem if you’re lifting weights. Insulin spike after a meal or whey protein shake is exactly what you want to happen if you just had a great gym session where you depleted all your glycogen reserves. Insulin will come in to play in order to replenish those reserves. And surely, apart from the confusion with lbs/kilos, the daily protein amount he refers to is again, for the average person. If your hitting the gym hard, surely you’ll need more protein than the average.

  • Dear Dr, Berg I really do appreciate your attempt to help us. Any of your video has something to be helpful and useful. Tank you so much

  • I’ve been binge watching you for 4days…..thank you for making great content. You are very informative and break it down in a way that anyone could understand.

  • Even though I hit the like button, this information isn’t entirely accurate, at least not for every body type. At about 155pounds, trying to take in 155g of protein per day was rough for me, and sure, you can substitute some of that with shakes, but they don’t do wonders for my gut health. I find about 85-100g works great for me with more of an emphasis on complex carbs pre and post workout. I got leaner, heavier and stronger by doing this. Initially after making the change (to cut down on protein) I was expecting to lose muscle mass and maybe put on some fat, but after 2 months, I gained a couple of pounds and looked noticeably leaner. Digestion was also improved. But I guess that could just be me.

  • Hi Doc, pls explain to me. When I google it says 1 oz equals 28g, so if you eat 5 oz a day it equals 141g. In other videos you mentioned we should eat 3-6oz of protein per meal not a day. In this video, you are mentioning 78g per day. I am really confused, pls clarify me on this, I do not want to sabotage my health by eating more protein. Right now, I am eating 4oz of protein per meal as per your instruction in other videos. Pls ans me.

  • Yes!! It’s supposed to be per KILOGRAM of body weight… that’s what i learned in university for my kinesiology degree. I believe athletes were recommended 1.8g/kg

    (I haven’t finished watching your video)

    Edit: im confused. You kept switching between kg and lbs…. the graphic you showed around 7:30 was a range of 1-1.6g/kg protein, but then you recommended per pound. So. Which is it?

  • I feel like you can just eat normal foods, not many junk food and not too healthy, to stay at a decently high levely of protein intake

  • I do see a significant difference in fullness and recovery if I get 1.2 to 1.5g per lb of bodyweight vs. 1g or less.

    I don’t give a crap what the research says, people’s bodies are all different and I’ve been lifting for over 15 years and have tried pretty much everything under the sun. I know what works for me.

  • Another good vid!
    I’m at.84g/lb which is kinda high for a ‘High Fat Low Carb’ diet. Excess protein is converted to glucose in the liver.
    I want to control insulin AND build mass.
    Protein has a higher Thermal Effect of Food too, for cutting. Hard on kidneys though over time.
    Whey gives me BO at positive nitrogen balance so I stopped using it. BO is gone.

  • If you sit in front of a computer all day your protein demand goes way down. If you bench press 400 lbs ect, your protein goes way up. Once you diet down to a good weight, don’t worry if your ketones are high, but look for a lower reading, with higher protein intake. Remember protein raises insulin and glucagon. Glucagon slows insulin down.

  • Diet has been the most difficult for me to figure out because there’s so much flipping information to filter through. This made it so simple �� Thanks so much! New subbie here!

  • I’m a 300 grams/day guy. If you’re a cheap skate, shoot for.8 or 1 gram/lb bw, but if you wanna cut the BS, & have no excuses, eat as close to 300 grams of protein each day as you can

  • I weigh 83 kg and usually eat 70-80 gr protein a day. I still have gainz and actually getting stronger after 8 months at gym. Cant imagine having 180 gr protein a day.

  • I just started keto, my husband has been doing it for about 6 months. I’m having a hard time getting enough protein. My macros look like 5% carbs, 15% protein, 80% fat. I utilize intermittent fasting, and it is just tough to eat that much for me. I’m not trying to loose weight, I just want to be healthy and control hormones, blood sugar levels, etc. is a 5/15/80 ok? Or ideas to add more protein? I’d add collagen but I’m concerned about how much Arginine it has.
    More videos for the ladies please!!

  • I’ve probably never eaten over 130 grams of protein a day in my life and I’ve been bodybuilding for like 8 years…. I’m 5’10 200lbs lean. For anyone who may find that interesting…..

  • By the way guys, that very upper echelon of protein per Kilogram he showed (2.2g per kg) converts almost exactly to 1g per pound (1 kilogram is about 2.2 pounds)

  • So what do u think ur ideal formula is for protein? I think maybe 0.4 grams of protein for each pound u weigh.. also if u do whey protein hydrolyzed is better

    Also let’s be real here.. I have to say protein is the last persons worry when it comes to most bodybuilders.. they would have to worry about damage to there kidneys from drugs an steroids.. protein would be the last thing.. unless say there 200 lbs an there eating 250-300 grams daily!

    A

  • Igor is hands down one of the best and most funny fitness utubers out there. The stuff that he puts out there is high quality, im surprised he doesnt have more views

  • Where does Butcher box get their beef? Is it companies that source from Brazil? I am lucky to live in California where I can buy local grassfeed beef & dairy & poultry. I know we can be conscientious consumers and environmentalists.

  • So would it be good get in my usual dinner @ 8pm after workout then have my protein shake @ 12pm for the best protein synthesis and muscle growth?

  • Can you explain more on how eating more carbs or fat during a cut makes weight loss more difficult from an IIFYM standpoint? I couldn’t understand it.

  • Bullshit, the super high protein people have been studies and shown to not make a difference when it comes to gains compared to the magic number.

  • Anyone else get very ill after drinking a protein drink? I am curious because I don’t know if it is just me or others get very sick too.

  • I feel its not that easy to get even 100g a day, considering a burger patty is about 20g and an egg 6g, I foudn it challenging to eat enough protein even with protein shakes. Also, too much protein I am fairly certain can damage the kidneys no?

  • What about if you’re going for recomposition? I’m 300 lbs and I’m eating 2500 calories a day. I have a hard time getting 300g of protein that way.

  • Ohhh is this the reason being vegan/vegetarian triggers many people? Haha tbh I’m a vegetarian so is there any way I could find these nutrients in something that’s not meat?

  • I know this video was made a long time ago, but do you happen to remember what the maximum amount of protein group 5 consumed. You mention you wouldn’t recommend going that high but don’t mention what the number was.

  • For real transformation you need perfect diet plan and training plan. The website called NextLevelDiet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • If you have gas from protein sources you need to investigation intestinal tract detoxification. Going on a few cycles of Oxypowder or MagOx would kill off the nasty gaseous bacteria (they are NOT beneficial to health, and are actually stealing your protein sources for their own food). Since I’ve done that it is next to impossible for me to get gas from anything, I dropped many pounds out of the abdomen which translated to year round weighing 5lbs less overall, and you just feel better overall. Plus your junk food cravings become a thing of the past. I am just now finding that you could substitute those powder sources by just eating a bunch of grapes (like 10lbs) over the course of 2 days while eating nothing else. It will be less gentle, but it will clean off your intestinal walls from the energy thieves inside you. I now eat about 6-8lbs of grapes per week and feel great. If I eat something unhealthy during the day and eat my customary 1.5lbs of grapes in the evening… about 2-3 ours later I can feel the detoxification taking place and all the stuff gets scrubbed from inside you. Grapes (darker ones) are powerful antioxidants that can be easily consumed in larger quantities because of how tasty they are. Once you get your intestinal tract cleaned up so only naturally occurring bacteria can proliferate you’ll be set. Be warned… your alcohol tolerance will not be so great, and you will have negative reactions from it. I don’t drink store bought beers anymore which means I only drink rarely, on occasion, and because of that I drink higher quality locally drafted beers. I’ve found they don’t cause me the hangover symptoms I get with regular beers in cans or from the mass manufacturing breweries (Bud, Busch, etc.). Within 15 minutes of a typical beer I feel under the weather and a headache forming. With quality locally made brews I get none of that, and having had to install internet at a brewery that mass-manufactures here locally I think I know why. I spent a whole day outside next to the brewery silo and the fumes were absolutely noxious. All the workers there looked unhealthy AF too. Mass manufacturing breweries have to have unnecessary toxins in them. Having smelled one, and noted the immediate hangover symptoms after getting healthy, that is the only reason for it.

  • This didn’t answer my question…what about a 23 year old woman who weighs 70kg and does some at home strength training twice a week and hiit 3 times a week, how much do I need? I currently take in 75-80 grams of protein a day.

  • He’s correct its complete nonsense to market protein in every product possible. The average diet has enough protein for active people unless you’re a body builder or strong man. Saved money on trips to GNC and I feel incredible.

  • If you have gas from protein sources you need to investigation intestinal tract detoxification. Going on a few cycles of Oxypowder or MagOx would kill off the nasty gaseous bacteria (they are NOT beneficial to health, and are actually stealing your protein sources for their own food). Since I’ve done that it is next to impossible for me to get gas from anything, I dropped many pounds out of the abdomen which translated to year round weighing 5lbs less overall, and you just feel better overall. Plus your junk food cravings become a thing of the past. I am just now finding that you could substitute those powder sources by just eating a bunch of grapes (like 10lbs) over the course of 2 days while eating nothing else. It will be less gentle, but it will clean off your intestinal walls from the energy thieves inside you. I now eat about 6-8lbs of grapes per week and feel great. If I eat something unhealthy during the day and eat my customary 1.5lbs of grapes in the evening… about 2-3 ours later I can feel the detoxification taking place and all the stuff gets scrubbed from inside you. Grapes (darker ones) are powerful antioxidants that can be easily consumed in larger quantities because of how tasty they are. Once you get your intestinal tract cleaned up so only naturally occurring bacteria can proliferate you’ll be set. Be warned… your alcohol tolerance will not be so great, and you will have negative reactions from it. I don’t drink store bought beers anymore which means I only drink rarely, on occasion, and because of that I drink higher quality locally drafted beers. I’ve found they don’t cause me the hangover symptoms I get with regular beers in cans or from the mass manufacturing breweries (Bud, Busch, etc.). Within 15 minutes of a typical beer I feel under the weather and a headache forming. With quality locally made brews I get none of that, and having had to install internet at a brewery that mass-manufactures here locally I think I know why. I spent a whole day outside next to the brewery silo and the fumes were absolutely noxious. All the workers there looked unhealthy AF too. Mass manufacturing breweries have to have unnecessary toxins in them. Having smelled one, and noted the immediate hangover symptoms after getting healthy, that is the only reason for it.

  • igor is so professional when it comes to bodybuilding and making videos. your time and dedication to bring us knowledge are not taken for grated, we appreciate your hard work!!!

  • I love your videos and so informative!!! Can you please do a video of 30 day keto well rounded meal planning for hashimotos and how you helped your wife!!! Hashimotos here and just completed a liver detox and lost 11 lbs of belly fat!!! Plus coffee enemy’s I feel awesome but I need a good food daily regiment?? Thank you

  • how come we don’t go off of lean body mass instead of overall bodyweight? We all have some fat as well as weight from our bone structure. Shouldn’t that be deducted to get our pure lean body mass? Then our protein intake should be calculated off of that number

  • Use less dumb “canned” graphics of women eating yogurt, BBQ’s and pictures of women using their I-pads that have NOTHING to do with the subject and put up some graphs and charts or something useful for crying out loud. It gets annoying after watching dozens (plural) of your videos with the same stuff as *fillers*. It just makes it toooo commercialized.

  • I started loosing weight 10 years ago my highest weight was 387 pounds I have went on several different types of diets I’m 5ft 6 current weight is 222 I’m 165 pounds lighter than I was,I just started keto 1 week ago I need to figure out how much fat and how much protein I need a day, please help I’m 54 years old, I have had 2 back surgeries and a knee surgery I want to be healthy

  • There are molecular biology videos here on YouTube that shows how protein is used by the body. When you see those videos you understand that your body is really only able to use a small amount of protein at any given time. So when people chug down 25 grams after a workout there is no possible way your body is going to use that. It’s much better to give that 25 grams to your body over the course of 3 4 hours. Spread your protein evenly throughout the day in small doses that way your body is not trying to deal with a sudden excess that it can’t possibly use.

  • How about if I fix my protein intake to 1 gm per pound ( am 205 pound now ) and fix my fat at 60 gm and cycle the carbs I find that much easier to manage, but your advice is much appreciated

  • 1 hour before workout i eat Porrage with a scoop of Protine powder in, tasty shit.
    After workout of 2.5 hours I’ll eat 6 scrambled eggs 3 rashers lean bacon washed down with a protine shake with my creatine, or a chicken breast with half cup of rice, then I’ll relax and maybe sleep for two hours, then eat nothing until dinner at 6pm.
    ��8.20 cats crying out Where the hell is my damn protein.

  • What do you people mean by a gram of protein? Do you mean a gram of meat? Or a gram of real protein because a pound of chicken or cheese is like 30% protein, or whatever, and so are other foods and supplements not gram per gram.

  • Do you know I’ve struggled getting the results I wanted with Keto because I ignored this. I heard it but didn’t HEAR it til now. If I have over 25g protein at a time my BG spikes!

  • Perfect body, college trained brain, beautiful face and nice sense of humor…what else can you ask from a man. Honestly how many girlfriends do you have

  • I’m a little confused, because in other of your video you said it was about per kg and in this video it’s per lb, now I don’t know which way should I follow because there is a huge difference between the two.

  • Mothers milk is only 5% protein! How much protein do monkeys or gorillas eat? They get enough eating only fruit and vegetables. If you eat meat, eggs and dairy, you are eating way too much protein.

  • Good video, it can be hard to eat in a calorie deficit on keto when trying to have enough fat and protein, but if you don’t actually need that much that’s good. Also interesting too much protein can damage your kidneys, a bit worrying. One thing I would say, I managed to eat in a -500 calorie deficit on keto with about 120g protein. Doing fasted sprinting too, and I didn’t actually lose much muscle. It’s only when you stop having much protein things can quickly change. I’ll cut down my protein from 240g then.

  • It is important for people to realize that most of Dr. Berg’s videos are meant for average people who wants to lose weight or just have a better health with all the benefits that healthy keto and intermittent fasting certainly bring. If you’re doing weight lifting (and you don’t have to be an athlete for that) you need to take some of his advices with caution, or maybe try to translate some of them. For example, all the insulin spike alarm and stuff are absolutely of no problem if you’re lifting weights. Insulin spike after a meal or whey protein shake is exactly what you want to happen if you just had a great gym session where you depleted all your glycogen reserves. Insulin will come in to play in order to replenish those reserves. And surely, apart from the confusion with lbs/kilos, the daily protein amount he refers to is again, for the average person. If your hitting the gym hard, surely you’ll need more protein than the average.

  • Listen D-Raz what Dr. Berg said about protein is absolutely right. I have been working out for over 20 years and I use to buy into that myth of take alot of protein, but all it did was get me massive. I mean if you want to look all massive and bulky than take alot of protein. But I’m looking for definition and cuts. And since I listened to Dr. Berg’s advice, I have seen the results. And if you’re getting cut by consuming mass amounts of protein than you’re probably taking steroids.

  • great info, love your videos. Do you have anything specific re fasting for over 60yr women please? Specifically for weight loss. thank you

  • Just what I was looking for. Thanks for posting! Nice to see a plant eater with your gains not on a tone of protein shakes. You look great.

  • If I need my 90grams of protein a day, how can I do OMAD???
    Ofcourse I can’t intake 90gr of protein in one meal.
    Please someone answer me.

  • You could probably do more as natural with Greg’s advice than somebody who was on gear but with shitty outdated fake news knowledge

  • Intuitively, I feel that 80-100 grams of protein is enough for that vast majority of men. That’s from my experience too. But, some studies do have it higher. I can’t see 1.7 or 2 per kilo being needed almost ever, though. That seems like bullshit. 1.3g/kg is where I draw the line for normal circumstances.

  • Can I supplement my diet with protein powder in order to reach the recommended total amount of protein per day for my body weight?

  • This is the advice I needed. I’ve always suspected that those other trainers just want us to buy their junk. Now I will train in peace.

  • The fasting thing comes from natural medicine, Christian real life experience and whatnot. People have noticed that food quantity and foot type (animal vs vegetal, then even the type of vegetal food) can lead to healing. I did total abstience from food, and even from water at times, and I was able to get rid of a toxin/poison that doctors didn’t know how to get out of my system. So that’s how I learned about fasting for healing.
    I was skinny as a tent-pole by the end of the fasting cycle but on the upside I got plenty of opportunities to go though beginner cycles of bulking. And now here I am learning some more thank you a 1000 times!
    And yes fasting works to heal but there’s a certain way to do it. Re-feed needs to have small increments of kcal adjustment just like in cutting as far as I understand and it can be maddening. It’s certainly a very good trainer for the will power.

  • Okay am I the only one confused? Is 78g only counting meat protein? I hope everyone realizes that there’s a good amount of protein elsewhere in keto. So is the real number something like 78g + 30g?

  • You recommend.6 times the weight you want to weigh. Is this recommended if you are also lifting weights/doing some cardio? Not heavy duty but trying to increase muscles. (49)

  • Thank God for the European Food Regulations for Animals lol shooting up animals with Hormons is forbidden, we in Germany has strict Food Regulations and our food is much cleaner as US food

  • Wow, this is an amazing and very informative video. from watching this video we can get more tips about daily protein needs.thanks for this.

  • Thank you for this great video! I have a very important question referring protein intake: if it is very high could it cause depression symptoms? I’m asking this because every time I eat more than 1g/kg of protein I experience symptoms of depression. Can anybody relate to this?

  • Doc, you’re killing me. I cant cut that low on protein and get work done. I’m 62 years old. 6-3 and now at 279 lbs down from 311 on july 3rd this year when found out im diabitic. Fast from 6pm till 12pm lunch. Have 15 grams protein and 160 calories for lunch. Supper i have salad, kale and broccoli. But ill eat chicken 3 thighs or 2 pork steaks etc. Carbs are very low but need that to make it to lunch next day. I do still have a physical job. Not sure i can drop to 5-10 ozs protein per day

  • Girls don’t like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called NextLevelDiet, because I followed their 30 days meal plan. IM FU**ING STRONG NOW!!!

  • .6 grams per Lb is a lot of protein lol. For me that is 110.4 grams. I’ve been aiming for 1.6 g to 1 kg, and that is 124, and it’s a process to change my diet lol

  • Bullshit, the super high protein people have been studies and shown to not make a difference when it comes to gains compared to the magic number.

  • I recall a story about a captive lion in a zoo like environment that was not doing well, sort of a failure to thrive/depression symptoms. I believe it was an adult male. I recall the keepers and Vets had tried multiple things to stimulate and feed this lion over months to no avail, finally in desperation the vet brought him a whole carcus which he gobbled down, apparently something to do with the wildness of it and particularly all the parts with emphasis on the cartilage they thought, made a considerable improvement to him. I’m interested to know what components of the cartilage were helpful since we don’t tend to eat those parts. Could it of perhaps been something in the skin, organs, or blood? One hundred years ago we were probably consuming those parts.

  • I get confused…a lot of people say that gluconeogenesis is demand driven, and that the excess protein doesn’t convert to sugar. Who should I believe?

  • For real transformation you need perfect diet plan and training plan. The website called NextLevelDiet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • Dr Berg, what about intermittent fasting?? Your eating one meal a day, so it would still be 25-35g a protein for that only meal?? I’m confused

  • PS all of us that are in the body building or just started and I’ll pick that up again or been doing it for a long time I’ve been taking huge amounts of proteins let’s leave the steroid guys decide what those natural bodybuilders there’s been taking any huge amounts of protein they should have some kind of f**** liver failure by now I mean kidney failure right serious kidney problems years and years of overdosing on protein what are you worried about just don’t do steroids don’t be a punk and if you’re in your sixties go on steroids go on testosterone therapy

  • Okay, today I was praying about how much protein I needed, and I stumbled on your video. I have low thyroid, and have been so confused about how much protein I needed and wasted money on protein powders when I could have been investing in more high quality proteins. Everyone says 1 gram of protein per pound of body weight which was so hard for me. Please make more videos on how your wife healed her low thyroid. I have questions about fasting with low thyroid, and how to workout with low thyroid. My sleep and muscle building have been affected by this issue. Thank you for your videos. They are a blessing.

  • Calculating your protein in a day is quite struggle for me. thank you for this videos. it helps a lot. Now i can control the protein I take everyday.

  • You are absolutely correct. I did in 2 years on a vegan diet what most people will never do in their life. Got to about 7% body fat and strong as an ox, lost about 50 lb of fat at the same time. Started out at 210 lb with a beer belly

  • Yup, I’ve been eating 40-60 grams of protein per day alongside with 200-300g of whole carbs and I’m getting super strong and muscular. I’m literally building muscle easily on 40-60 grams of protein. And I was like “what’s going on?” But now I understand it. You simply need to supply your body with enough glucose; protein (amino acids) are not as important for muscle building. Like Dr. Berg said, 0.4 gram per pound of bodyweight is enough.

  • Hi Dr. Eric! Thanks for the info. I usually have a mix of whey protein, yogurt, chia seeds, berries and a spoon of peanut butter for breakfast. Is it okay to combine berries (sugar) with the protein powder? I’ve only started eating this breakfast recently and find that I feel great after and feel full of energy for the morning and afternoon. Thanks in advance!
    PS I’m pescaterian, so don’t eat meat or eggs, mostly veg (no soy) with occational fish.

  • I am weight training. I have been measuring my urine levels and I am showing depleated or trace amounts. Will I be able to gain muscle in this state? I am getting about 100 a day. I am 108 lbs.

  • I’ve tried eating that much protein and get my protein level checked every week and it never goes up. I don’t even think it’s possible for my body to absorb that much protein. You’re right! Makes no sense.

  • yeah I see a normal looking person telling me I don’t need that much protein…..take to me when you are over 210 lbs of lean muscle. then tell me I don’t need it. next youll try and tell me your bodyfat is normal in the 20% lol

  • But!!! Seed cycling! Estrogen dominance, so to speak, is normal in the follicular phase.and progesterone dominance in the luteal. So taking omega 3s and 6s is dependent on your cycle! I had crazy depressive PMS till I found that omega 3s at the wrong time was getting my progesterone levels lower relative to estrogen… which is bad in the luteal phase! Flax and pumpkinseed meal in the follicular phase, sunflower and sesame in the luteal. Cod liver oil in the folliculr, evening primrose in the luteal. SEED CYCLING. Look it up, ldies. I cut my symptoms down to maybe half a day of PMS and way less breast pain, joint pain, physical symptoms in general. Estrogen vs progesterone is, in my understanding, is the RATIO that creates our bodily changes during the menstrual cycle. Amazing that further research just hasn’t been done… but there you have it:|

  • ugh you are amazing appreciate you actually wantinh TO HELP people and not just sell them another product and fuck over their health

  • My mother has something wrong with her stomach they think it is h-pylori but she cannot eat any meat. what can I do to help her get over this to where she can try to eat the right things to help her thyroid

  • Questions Mu: how many years did it take for you to achieve that first 80% of your physique? I mean until the hard gain phase? Also what do you do for work (I’m wondering if your physique is needed just curious:) ). Do you increase protein intake as you cut down fat? Do you do bulk/cut? Or just aim for your physique and achieve it through recomposition?

  • I was taking a 160 g of protein and I cut it to 60 g and guess what!! I DID NOT lose ANY MUSCLE GAIN but still can’t understand why!!! by the way, I did this test for 3 months period 😉

  • I believe you feel better at the gym than younger guys. People don’t realize the impact of eating 40+ grams of fiber a day on the gut biome, which regulates neurotransmitters, etc. Vegan diets provide more carbs too, which are pure mental and physical energy fuel.

  • Bodybuilders consume a lot of protein because the majority of them are on steroids. Once you are on them you have to consume a lot of protein for them to work properly.

  • Intuitively, I feel that 80-100 grams of protein is enough for that vast majority of men. That’s from my experience too. But, some studies do have it higher. I can’t see 1.7 or 2 per kilo being needed almost ever, though. That seems like bullshit. 1.3g/kg is where I draw the line for normal circumstances.

  • So the amount of protein would you take all that protein right after the workout and that’s it for the day or split it up throughout the day? Or do you have that amount of protein after each workout you do in a day

  • I feel its not that easy to get even 100g a day, considering a burger patty is about 20g and an egg 6g, I foudn it challenging to eat enough protein even with protein shakes. Also, too much protein I am fairly certain can damage the kidneys no?

  • If you weigh 150lbs you dont need to eat 150g of protein trust me. Around 120 is fine. People eating all this amount are guna do their bowels some serious damage over time

  • 1.2 grams-2 grams per lb body weight, depending how hard I am training weight lifting. Most bodybuilder agree. https://www.youtube.com/watch?v=0CtbJ-W0XLY

  • This is good info, but what sort of foods should you eat during IF. i plan on doing 20:4 or even 22:2 as a matter of lifestyle. I have been doing 20:4 for the last couple of months and I am used to it. but what sort of foods should you be eating to maximize muscle retention and muscle gain in IF.

    right now i consume anywhere from 3000 to 5000 (on the very high end) per day by eating at all you can eat buffets after my workouts. I use multivitamins to insure full micro nutrients profile and sometimes also use supplements like vegan protein shakes

  • great info, love your videos. Do you have anything specific re fasting for over 60yr women please? Specifically for weight loss. thank you

  • Ha ha! Is true! So eat max only 200 gramm meat a day. I didn’t include vegetable protein! Who eat that? (100% not you) Only the seating office workers. Thats why they so healthy! Kidney health? What about the daily coffe oxalats purine maybe alkohol, or any other things or autoimmun inflamation or bakteries? So why does the kidney fail? Not because of the 1 kg meat a day! And I know how i feel if i eat only 200 gr meat on the workout days….. same like the vegans without they cheaty vegan protein shake. I feel like an animal Sloth shit. Thanks for yours study….

  • Can I supplement my diet with protein powder in order to reach the recommended total amount of protein per day for my body weight?

  • im fat adapted….. your the type of person, that does studies to prove a point… hence why i dont follow you…. you tell us one thing then do another,,,, im doing fat loss.8 per LB of body weight protein, 12g carbs. and 50g of fat…. i get fat loss and build muscle… your studies are flawed…

  • I just started keto, my husband has been doing it for about 6 months. I’m having a hard time getting enough protein. My macros look like 5% carbs, 15% protein, 80% fat. I utilize intermittent fasting, and it is just tough to eat that much for me. I’m not trying to loose weight, I just want to be healthy and control hormones, blood sugar levels, etc. is a 5/15/80 ok? Or ideas to add more protein? I’d add collagen but I’m concerned about how much Arginine it has.
    More videos for the ladies please!!

  • I eat vegan protein powder, tofu, tempeh, and pumpkin seeds for protein. Seems to be working. I have a hard time losing weight but I am losing a pound a week.

  • At some point, you’ve gotta be honest with people and say “my size is not achievable at a young age without steroids. I know less than I claim, it’s mostly steroids….btw steroids.”

  • Thomas Delauer says you only need.6grams per pound. He’s bigger than you. I’m 162 pounds and eating 162 grams of protein is a pain in the ass. I’ll guess I’ll trust him instead.

  • about five bottles of aminos and growth hormones. stop talking about studies unless you can be specific about what studies youre talking about. in order to build muscle you need to eat a lot generally, and a vegan diet just provide enough calories or protein to do that. youd have to eat ten meals a day, and no one is doing that. now, you can get enough protein on a vegan diet to simply stay alive, and thats what they mean when they refer to “sedentary” man or woman. thats why most vegans look like skinny stick men.

  • Hey Thomas. I love the scientific and to-the-point approach to your videos, I feel like I always learn something important and useful after watching one. I just watched another video on fasting and it recommended not consuming any protein on some days otherwise your body will have no incentive to break down cells for protein and thus slowing down or counteracting autophagy. Do you agree that you should minimize protein intake in order to maximize autophagy, or is there benefit to consuming some protein.

  • 1g. per pound of body weight seems to be what most recommend. If you’re on a budget, and want food that tastes good without taking too many calories it’s hard to do. Eggs are great, but an egg has about 6 g. and too many can pose health risks. Cans of tuna are very high in salt, more than half a can of beans really does cause flatulence. Low quality unethically produced chicken requires time and imagination and still not cheap if you eat them daily andyou’re on a low income. The WHO and medical professionals say 50g. per day is enough to maintain good health, but I suppose trying to be an elite athlete requires an elite diet.

  • What about for older athletes? We are told that protein synthesis is slowed so do we need to increase our protein intake? Would really appreciate info. Thanks!

  • Yeah, i’m going to listen to a random youtube channel from a guy thats disproportionte in body size, and citing studies that while they do provide ‘some’ proof of what he’s stating, though are still incredibly limited in explaining other key variables of protein intake and the overall physiological response to said protein intake and the given systems within the body that act/react in response. Studies like these are always vastly limited in scope and variability.

    But I suppose if citing random studies to prove your ideological bent and ‘getting views’ is your thing then have at it.

  • Thank you, thank you for this!! Just started doing Carnivore and Intermittent fasting for use as an elimination diet and initially felt great, but after time not so much. Watching this, made me realize the quality and variety of meat may be a factor in my health I should focus more on. Also didn’t notice how much anxiety I had on this topic. Great video, keep ’em coming!

  • 4th video ive watched about this…. so whats the answer? how much do you need? you just talked for 7 minutes for a simple question you never answered..

  • Despite what some said in the comments, I think the numbers you provided are correct. “They” say 0.6g per lbs of weight for ordinary people and 0.8 to 1g for athletes (in kg, between 1.2 to 1.7g per kg of body weight). However, I’ve seen some of them saying these numbers are not calculated for the body mass! These numbers are for *lean body mass*.

  • I weigh 175 at 5 foot 7. Today I kept track of calories and macros. Ended up with 141 grams of protein. Probably a surplus right there but I used to drink shakes 3 to 4 times a day so making progress.

  • the amount of protein that people consume daily widely varies, having an insightful scientific backed guide on the optimum levels of required daily protein is a game changer, excellent surprising video.

  • Is this lean body weight or including fat… because all of the calculation just say per lbs of body weight but I mean why calculate fat into it, does a 300lbs person need over 250g of protein to build muscle?

  • Protein is also needed for organ health….. muscle mass and health are not the whole picture…. great topic and interesting….. great post by you!

  • It’s not so hard to get the protein. I have 80g (40g X 2) in protein shakes, one before, one after workout. Then 36g from a can of tuna mixed with some black pepper and Tapatio, then another 42g from a 1/2lb of ground bison (also with pepper). That’s 158g already for a 175lb person so a protein bar (22g) or piece of fish (34g) by the end of the day brings me past the goal and I had tasty, filling food.

  • I just discovered all these benefits of fasting lately. Iv been bodybuilding since i was a kid and allways triex to fit 4 or 5 meals a day. I tried fasting a few weeks ago i weighed myself on Wednesday i was 14 stone i had my last meal chicken and veg at 17.00 that evening. My nxt meal was chicken and broccoli and avacado and yogurt at 15.00 on thursday. My next meal was at 16.00 hours on thursday i weighed myself on friday and was 14 stone 2 pounds. Shocked��

  • I had the gastric sleeve surgery and as a result my diet is high protein low carbs and fats so this video is very much appreciated

  • I have been experiencing sudden hair loss. DUH I was taking Collagen powder but not eating enough other protein. Is the protein requirement the same for post menopausal women? Great video thank You for these female focused videos.

  • He’s correct its complete nonsense to market protein in every product possible. The average diet has enough protein for active people unless you’re a body builder or strong man. Saved money on trips to GNC and I feel incredible.

  • Questions Mu: how many years did it take for you to achieve that first 80% of your physique? I mean until the hard gain phase? Also what do you do for work (I’m wondering if your physique is needed just curious:) ). Do you increase protein intake as you cut down fat? Do you do bulk/cut? Or just aim for your physique and achieve it through recomposition?

  • This video is awesome…I became vegetarian and cut meat because of the cramps. Interestingly after a while a start having a lot of cramps again. I’ve been extra careful with my protein intake, zinc, etc. I was vegan for a while and all the carb did not agree with me. But it is still hard to go very low on carbs as a vegetarian.

  • He’s right. Watch a prison documentary. Look at the guys that workout. Some of those guys are huge. You know they aren’t getting a huge amount of protein or even a balanced diet in prison.

  • Hi Thomas. I was born vegetarian. I’ve never tried fish or meat in my life. I’d love to know what kind of diet would be ideal for someone like me. I always watch your videos and try to learn from them. Do you do special diet plans?

  • Several years ago the World Health Organization was saying people only needed 5% of their calories from protein. Has WHO changed their guidelines? If so, why were they so far off before? Those old guidelines made veganism seem much more reasonable.

  • I’m always guessing because I Suck in math decimals -percentage are the worst!! I don’t even know how to put that info. into a calculator. So say I want to weight 140 lb.. I need to eat 70 grams of protein? In dumb down version it’s ” about ” have of the body weight you want to be?? I’ve been only eating 50 60, someday’s only 40. I think I’m not the only one that has problems with percentages????

  • Hey Doc, the fat we get from animals are mostly saturated fat, How about getting my protein from turkey breast and drinking some olive oil to help it not to spike insulin. (so I’ll get my fat from mono’s.)

    Also I divede my PR. so that i dont get more than 40g per sitting. Which will prevent me from Insulin.
    Note: What an Enemy Insuline has became!!

  • Igor is hands down one of the best and most funny fitness utubers out there. The stuff that he puts out there is high quality, im surprised he doesnt have more views

  • I multiplied 0.4 by 216 (my body weight) which comes to 86.4g. I’m doing OMAD, so can I eat this much protein in one meal? And this is at the low end of how much protein I need. Thanks.

  • Awesome!!! My genetics have been compared to Ronnie Coleman as well a Spartan. I eat high protein, good fat, fibrous carbs, and not really a fan of carbs.

  • there is proven health risks to excessive amounts of protein and it does have an adverse affect on kidney function as you get older with high protein intake on a consistent basis. my first YouTube video will discuss this in more detail along with the science behind it.

  • Thank you! I went on a plant based diet for over a year and my cholesterol which was already high spiked. This indicated inflammation right? Everybody was telling me that I needed to cut out all fats and eat all my vegetables dry. It never made sense that cooking all that fiber with a little butter would be worse than eating meat, dairy and cooking with fats several times a day. By the way the blood test showed that my protein was low. Now it makes sense. Low protein can cause inflammation. I guess I needed meat. Thank you!!!!

  • 4 hours? I advise you to look at the scientific research. It only takes approx. 1.5-2 hrs depending on the amount and type of protein you consume to digest. But this is limited to 10-20gms so best would be 10-20gm every 2 hrs, not 40-50 every 4.

  • I love the details. But sometimes, I really helps to just say (or atleast as a summary) just say “1 gram of proteins per pound of body weight”. Done.

    Dislike Bro! Sorry

  • Ohhh is this the reason being vegan/vegetarian triggers many people? Haha tbh I’m a vegetarian so is there any way I could find these nutrients in something that’s not meat?

  • My bf is very into muscle building vegans like Simnet Nutrition… could you collaborate with someone like this to discuss food sources for vegans with all this science? Like Raw sprouted pumpkins seed are a good source of zinc?

  • What portion of muscle is protein?
    How much muscle CAN you grow everyday?
    That’s how much protein you need to GROW.
    You poop out any more than that.

  • Look at gladiators and spartan soldiers they didn’t ate 5 times a day or took protein powders. The fitness companies lie because they want your money.

  • This is great, thank you �� can you do a video on vegetarian sources of protein? Is it possible to get the same amount? What about eggs?

  • The question that we shud be asking is whether there side effects with such high dose protein.am not talking about farting lol but being a Doc i must point out that there is risk to the kidney(google gfr and protein for more info).the upper dose of protein is 2.8 g per kg btw..nwyz nice channel

  • Even though I hit the like button, this information isn’t entirely accurate, at least not for every body type. At about 155pounds, trying to take in 155g of protein per day was rough for me, and sure, you can substitute some of that with shakes, but they don’t do wonders for my gut health. I find about 85-100g works great for me with more of an emphasis on complex carbs pre and post workout. I got leaner, heavier and stronger by doing this. Initially after making the change (to cut down on protein) I was expecting to lose muscle mass and maybe put on some fat, but after 2 months, I gained a couple of pounds and looked noticeably leaner. Digestion was also improved. But I guess that could just be me.

  • Brad Schoenfeld did a literature review on protein intake. Conclusion was that 4 meals per day, with an optional protein shake post-workout, and 30g of protein per every meal is enough to satisfy needs of a natural, non-professional athlete in every way.

  • Does Custokebon Secrets (search on google) help me lost crazy amounts of weight? I notice lots of people keep on talking about this popular weight loss method.

  • High quality meat tastes amazingly better. If you’ve never made a point of buying grass fed (preferably raised on a small farm) meat, just try it a few times, and you’ll see it’s worth the price.

  • so you’re saying if I’m 250lbs, I need to consume at least 153 grams of protein everyday? that doesn’t sound right. that’s a lot of protein.

  • Love the video man! I was wondering if their were any studies that looked at protein consumption in a calorie deficit and how that differs

  • You are absolutely correct. I did in 2 years on a vegan diet what most people will never do in their life. Got to about 7% body fat and strong as an ox, lost about 50 lb of fat at the same time. Started out at 210 lb with a beer belly

  • Never comment on videos on youtube. But you and Jeff nipard are the best to get real good informations. Not in a boring way and always giving examples. Continue I real learned a lot! 😉

  • This is really good to know. I’ve been training for months now and my muscle mass has plataud. I think it’s because Im not getting enough protein so I bought some protein powder today and am currently drinking my first shake. I was scared I was doing the wrong thing but this video has helped me loads.

  • During high school I never ate healthy. I skipped breakfast(didn’t like to eat breakfast) then went and workout during my 2nd period. Ate the tiny school lunch. I worked at a fast food restaurant and ate that every night for almost 2 years straight. After I graduated I met my coach and he corrected all my mistakes. I went from 190 in high school to 240 and I get asked all the time “How did you build so much muscle?!” Etc etc. I was training great but I didn’t eat enough protein and fat. EAT EAT EAT! Btw I’m 5’10 and 19years old. Just got done with my first diet and lost 30lbs (went from 240-210). I feel great and love my diet. I’m 220 right now hovering around 1520% body fat. Take care of your body!

  • This is very helpfull.I was eating almost double the protein of what I actualy need. Now I will save some money on food and protein powders hahaha
    Thanks

  • I’m 17 years old and eat 70g protein a day. I went from weighing 76kg to 86kg (muscle, not fat) in less than a year. How do you explain that?

  • The question that we shud be asking is whether there side effects with such high dose protein.am not talking about farting lol but being a Doc i must point out that there is risk to the kidney(google gfr and protein for more info).the upper dose of protein is 2.8 g per kg btw..nwyz nice channel

  • Hi community, is the range of protein intake is based on Full body weight or lean body mass? The intake amount really varies based one of the other. What’s the recommendation?

  • How misled and misguided is your info
    Spot reduce providing science papers you have half assed just stop you sound like your a pro but the pros know you’re a fake!

  • Are you dumb you need to eat 3.5g or whatever grams of protein for muscles only. What about the maintain of your muscles and your organs. Fucking vegans will do anything to stop people from eating meat. I’m tired of hearing vegans thinking they’re above the rest because they have explosive diarrhea instead of a normal diet.

  • I have been experiencing sudden hair loss. DUH I was taking Collagen powder but not eating enough other protein. Is the protein requirement the same for post menopausal women? Great video thank You for these female focused videos.

  • Can I randomly ask something? Just wondering if taking a few grams of supplementation (e.g. powdered l-lysine, l-tyrosine or AAKG) with my black coffee pre-workout will “break” a fast if I’m hoping to do a fasted workout? Sorry if this sounds a little dumb; I just really wanted an expert opinion on whether the benefits may negate/outweigh the number of calories in the supplements.

  • Thanks Thomas! As always instructive and easy to understand. One question though: is the recommended amount to be consumed per day?

  • I didn’t know that about protein. I do know I quit eating sugar (processed) in November and I’m 40lbs lighter. I work out 5 days a week, eat lots of veggies and I’m 71 years old. Now weigh 195, 6′ tall, medium build, and I feel great

  • fated cardio is proven and tested. but you still need to chug BCAA’s during the cardio as to not catabolize your muscle. maybe educate yourself next time instead of just dismissing it and sounding like an idiot.

  • Why is the meat industry putting so many toxic chemicals into our meat knowing the damage it can cause? Seems like we need to address that….

  • Yeah no, im not eating 180g protein per day. Thats insane. 120g is enough for me, im not a machine. Thats around 1.5g per kg.
    Often its rather between 90 and 120

  • Love your work James. Shredded indeed mate.

    I heard somewhere that processed protein sources have a much lower thermic effect, and a much higher insulin response as it is much more quickly digested…being mostly already broken down.

    Can we have some research on that topic please?

  • Dr Berg, what about intermittent fasting?? Your eating one meal a day, so it would still be 25-35g a protein for that only meal?? I’m confused

  • Great break down of all the main points, I’ll definitely use this to fine tune my protein intake.Thanks so much for explaining how important protein is. I never knew how crucial it was to calculate my daily protein, but I will definitely start doing it! Thanks for sharing!

  • Wow. Thanks for share this videos with us.. I’ve been trying to figure out my macros lately, so this video was really helpful. and also worked

  • I trained consistently for 3 years and was in the best shape ever.. then work made it impossible or I would have burnt myself out.. so took 2 years off. Started again really light, but getting so sore…by day 3 after working out my muscles are super sore that I can hardly touch them. This has been 3 weeks and every workout I do I get so sore I can’t work out again for a week. Is there anything to take as a supplement that could help recovery while I’m getting back into it again? Or I will only be able to workout 4 times a month. Training other body parts still would mean the sore parts being used to some extent…so I just stay rested until fully recovered. Frustrating as I want to work out every other day with weekends off M/W/F. Thanks for these awesome vids. Subbed. (Also I only eat healthy natural non processed foods.. greens and chicken etc..no snacks.. or alchohol.. no drugs.. just clean meals 3 times a day with a whey drink post
    workout.

  • I have Hashimoto’s Disease as well. What has helped your wife to control it. Mostly everything gets me bloated including drinking water. Its very scary how fast I gain weight.

  • I eat eggs some days. Good video. I need to check out how much protein I need per day. So in reality we don’t need much protein.

  • Protein is the life force, the building blocks of a healthy body. Too much fat can make you fat even on kito. Protein has a unique pathway for repairing your body and not adding fat to it.

  • I have a huge issue with someone saying “I think…” while talking about something that should be backed up with science and as far as i can remember my Bachelors seminars there was no “I think…” but always something like “Data shows…”. You may be right, Sir, but this video is actually lacking confidence from you and a lot of scientific backup, so thumbs down from me.

  • would try to average 150 per day if you were doing some fasting during the week by adding some extra on the days you were not fasting?

  • I’ve been trying to figure out my macros lately. Great information and I always learn so much from your channel. Thanks for sharing this information.

  • You really posted the video at the best time. I just started working out because of being bored in quarantine. Thank you for this video

  • Old video. Most recent studies done used.6.8 and 1 per lb for three months with 100 people doing the same training. Results showed no difference. Save yiour money. Good video. Just old. liked and subscribed.

  • Thank God for the European Food Regulations for Animals lol shooting up animals with Hormons is forbidden, we in Germany has strict Food Regulations and our food is much cleaner as US food

  • I’ve just started getting into muscle building and had no idea the amount of protein that was needed. I would have been completely wasting my time if it wasn’t for you, thanks Doc. Time to get ripped!

  • Thanks so much for explaining how important protein is. I never knew how crucial it was to calculate my daily protein, but I will definitely start doing it! Thanks for sharing!

  • I never realized that I just need a certain amount of protein intake daily. Im just eating it whenever I feel like eating it. I’m been trying to be fit and healthy but Im just going on with my usual routine and measuring protein intake is not one of those. Thanks for the very informative video Dr. A!

  • You could probably do more as natural with Greg’s advice than somebody who was on gear but with shitty outdated fake news knowledge

  • This is very helpfull.I was eating almost double the protein of what I actualy need. Now I will save some money on food and protein powders hahaha
    Thanks

  • Thank you, thank you for this!! Just started doing Carnivore and Intermittent fasting for use as an elimination diet and initially felt great, but after time not so much. Watching this, made me realize the quality and variety of meat may be a factor in my health I should focus more on. Also didn’t notice how much anxiety I had on this topic. Great video, keep ’em coming!

  • Hello Dr.Berg thank you for such a precious information and videos. Im 30 y.o and I have diabetes type1 since I was 18 y.o.(12 years).Untill now I was skinny and I feel im gaining weights now.My heights is 168 sm and weight is 58 kgms.I know its normal ratio but still I want to lose my weight and to be skinny as before (51 kg).So, I kindly ask you to make a video about diet for type 1 diabetes.Thank you so much ❤

  • Thank you for this women specific video. Another suggestion video: How effective will be fasting for a BRCA 1 or BRCA 2 positive person? This gene is defective fixing bad cells in your body. If that is the starting point, is Autophagy defective also with the BRCA gene? Hope you can extend on this issue with a video.

  • This video is awesome…I became vegetarian and cut meat because of the cramps. Interestingly after a while a start having a lot of cramps again. I’ve been extra careful with my protein intake, zinc, etc. I was vegan for a while and all the carb did not agree with me. But it is still hard to go very low on carbs as a vegetarian.

  • Hey Thomas I am not sure if this comment will reach you since the video is so old…but could you help me understand what the optimal amount of protein/day/lb of lean body mass for someone that works out daily (lifting, yoga, etc) like a madman but wants to sculpt as opposed to bulk?

  • I’m an overweight 65 yr old woman and having great deal of difficulty losing weight on keto. Carbs at 15/day, moderate protein and fats at suggested level. Thyroid bloodwork reflect no issues. What am I missing?

  • 3:13 Note that he states “per lbs of LEAN BODY MASS”, not per pound of bodyweight. This approach would be similar to the one in the beginning of the video.

  • Can you explain more on how eating more carbs or fat during a cut makes weight loss more difficult from an IIFYM standpoint? I couldn’t understand it.

  • : )Thank you for the video.
    The Literal Silver Bullet Cure and Prevention of cancer.

    PREVENTION AND CURE FOR CANCER
    My Mom had cancer Cured.
    Cancer is a Lie. A 100% Curable and Completely Avoidable disease, (Dis-Ease). Squirrels never develop cancer, all they eat are nuts and Seeds. Cows in the wintertime develop what’s known as winter tumors, cancerous tumors which then Disappear in the spring when they Again Begin grazing on the grasses.
    The Hunza, a people who live near west Pakistan, the surrounding population lives to be 67 on average, The Hunza live to be 120! on average they are traditional Apricot farmers and consume the Seeds on a regular basis, 30 to 50 a day they never develop cancer. What all of these have in common is vitamin B-17 Amygdalin as it is in all of the foods consumed. The old saying An Apple a day keeps the doctor Away is True if you eat the Seeds as we did in the past. All your regular cells are 100% Protected from the cyanide and benzaldehyde molecules they Convert them to a harmless substance called Thiocyanate, cancer cells cannot do this as they have surrounding them what’s called Beta-glucosidase which makes them Vulnerable to the cyanide and benzaldehyde molecules Eradicating cancer leaving 0 scar tissue. We Evolved with the substance therefore we need it, as we need Vitamin C. Back when we were hunter-gatherers if you came across an apple tree you would Fill your stomach you Wouldn’t throw the core or the Seeds away because no one told you to: ) In exchange any Seeds you did not crunch down on, masticate during the chewing process would then/then pass through the digestive tract and be fertilized as they have Evolved! a protective coating for just that purpose so another tree May grow from our experiment and the excrement of animals alike, Harmony with Nature. If someone develops Scurvy the treatment is large doses of Vitamin C to Reverse the disease Dis-Ease, in order to avoid Scurvy one must consume vitamin C on a regular basis much the same with B-17 Amygdalin for cancer this information is Heavily Suppressed and it has been Buried! as first and foremost cancer is used as Population Control, secondly they are making Billions! of dollars from donations alone therefore this information will Never be willingly released to the public. Imagine if we were told vitamin C where Poisonous, not to consume it, some would still get enough through Trace amounts but many would not and develop the horrible disease, dis-ease Scurvy. Bitter Apricot Kernels have the Highest concentration of vitamin B-17 Amygdalin. I have a playlist titled IMPORTANT all capitals exclamation marks front and back within my YouTube channel Tyler Murphy Wolf eye channel photo, there you will find 100% percent Proof Validity. Video titled (How to cure cancer with apricot kernels) man cures himself of bowel cancer he was given two months to live he received No chemo No radiation No surgery. He was told he was to far gone for any of the treatments (as they call them) that they could have offered him and that they would be ineffective. He purchased the book G Edward Griffin a world without cancer the story of vitamin B-17 which is also a documentary and also within my playlist titled IMPORTANT which explains how it works chemically/scientifically in the body, the one and only Flaw within the book and documentary is the belief of toxicity if to much is consumed, as I said it does not work that way in the body, the man who cured himself of the bowel cancer is Proof of that as am I, my Mom and many others, All regular cells convert the cyanide and benzaldehyde molecules to harmless substance as I rote that substance is Thiocyanate. The man who Cured his bowel cancer was consuming 100! to 130! Bitter Apricot Kernels along with with Bromelain pineapple enzyme, a natural digestive enzyme to Aid in the Absorption of the cyanide and benzaldehyde molecules, No ill effects. Within a month of consuming the Bitter Apricot Kernels his stomach sucked back in he Stopped pooping blood and he is now 100% cancer Free and has been for Years now.
    I personally consume 10 to 15 Bitter Apricot Kernels daily along with, on average 4 to 6 apples most days, always with the Seeds included, I have been doing this for Years now with No ill effects and Multiple Benefits.

    The seeds of grapes were an Excellent source of vitamin B-17 Amygdalin watermelon seeds were also an Excellent source of vitamin B-17 Amygdalin, both very hard to find now they are making are fruit seedless people think this is for their convenience but that is Not the Agenda. Half the apples I cut into now are missing seeds have extra seeds within the same channel/seed pod, some with no seeds xcetera Our food is being tampered with in order to Eliminate the B-17 Amygdalin thus increasing cancer rates also almost all Non organic food is irradiated, nuts and seeds Pasteurized to destroy the B-17 Amygdalin within. At the time of writing this cancer rates are 1 in 2 for men and 1 in 3 for women, for women cancer rates are slightly lower as they have two ways of getting rid of toxins in their body one is having a baby the other is breastfeeding.
    The chemicals are in everything from our cleaning products, food, Water, clothing all of it. We are being attacked on Multiple fronts from Multiple angles.
    Dogs and cats that live no more than 15 years on average are developing cancer this Never used to happen. Think about it what do they eat, our food supply is Contaminated Saturated with cancer promoting Chemicals, Genetically Modified, pumped full of hormones etc.

    Cancer is only the tip of the iceberg Please help me to get this information out to others I am not trying to obtain subscribers that is not what this is about. I couldn’t care less about my YouTube channel other than using it as a tool to Help spread this extremely important information. I would never use this to make money. I’m simply trying to get the Truth out to as Many as possible to Stop the Suffering. Within my YouTube channel you will also find the Cure for Arthritis the Cure for Alzheimer’s and dementia the Cure for type 2 Diabetes, Watch the documentary (What the Health), etc as well as much more you may find helpful I have researched many ailments diseases and created playlist, for those interested.

    Diet is Everything.
    If you have not yet seen it I Strongly recommend watching the documentary (What the Health) available on Netflix, in my YouTube playlist, on YouTube as well as multiple other platforms.
    And also (Forks over Knives) in that order, if interested.

    Let food be thy medicine and let medicine be thy food, Hippocrates.

    Wishing You and you All Perfect Health Love Happiness and a Wonderful Journey ��

    The Truth Always Makes Sense
    : )Tyler
    Much More within my Multiple playlists that will be of help to you and others, if interested.
    Nature is the Key to Healing and Regeneration there is no other way.

  • Can you please do a video on how much protein a woman over 40 in training needs or direct me to that info please I’ve lost 210 lb in 2 years I want to turn the rest into muscle

  • how come we don’t go off of lean body mass instead of overall bodyweight? We all have some fat as well as weight from our bone structure. Shouldn’t that be deducted to get our pure lean body mass? Then our protein intake should be calculated off of that number

  • I’m trying to build muscle but eating enough was a problem for me because I’m vegetarian but this video makes so much sense, thank you, you solved my problem!

  • Ok, Omega’s 3 are needed, but I am super allergic to fish, shellfish and tuna. So now what? What can I do or take? I take chia seeds cause they also are rich in omegas is there anything else? Please help thank you

  • Dear Dr, Berg I really do appreciate your attempt to help us. Any of your video has something to be helpful and useful. Tank you so much

  • Excess protein hardly turns into sugar, it is excreted!In my career of bodybuilding i’v tryed them all from 450g protein/day to 90g/day and i can assure you all that even if u are a profesional everything that goes over 2.2g of protein per kgbody is a waste!
    Conclusion:DR.Berg is right about it, keep it at 0.4g/pound or 0.9g/kg if you are a couch potatoe!

  • James, in the future your videos will be used as a library of pure knowledge in fitness.
    (Assuming the videos are based on the end tier research.)

  • absolutely love the quality of your videos btw you’ve helped me lean up nearly 30 pounds in 4 months. I went to a black tie ball last weekend wearing a beautiful tux that my father had made back in 1982 i fit into it on account of ketosis and the success i had following your suggestions

  • That’s not a definitive answer. We need to put into that the persons genotype, phenotype, gender, age, goal (maintenance, muscle mass gain, fat mass loss and muscle gain or fat mass loss and muscle mass maintenance ), intensity of exercising, frequency of exercising, lifting weights, running, martial arts or not, boxing, environment where he lives, weather and health. A healthy young male person trying to lose a lot of fat and increase muscle could take up to 4 grams of protein per Kg of his body.

  • I eat 96 grams of protein.(1.6g per kg of bodyweight). However, I only eat every other day also with fasting 46h between meals, so I guess it’s that recommended 0.8g/kg per day.

  • Follow the science. 1.1 grams per kg bw is more than enough. Save yourself some money. Eat quality carbs and fats and you will be fine. You aren’t going to get close to your potential until you have been training seriously for 7 years. Once you have been training that long and are pretty strong in comparison to the regular gym rats your size. Maybe, push it up to 1.3 gr.

  • Omg why are you using grams for the amount of protein and then using retard units for the mass of the individual?? You either do in g / kg, or in retard units. This is not a fucking milkshake

  • 3 gramm…3 protein, 2 gramm carbs, 1 gramm fat,with a hard work out you will be schredded without any fkn cardio…what you want with 1 gramm…to go play mini golf not for hard workout…thars just my experience in the last 20years
    ..feel healthy….looking good

  • Just seeing this video right now. I’m an experienced lifter. I cant believe I never thought about this. Thank you so much. I been consuming way too much protein. thanks my friend. Spread the word <3

  • Thanks for the videos. Very helpful and insightful. I do have a question about how much protein to eat. You stated.56 grams for how much you want to weigh, is that for smaller goals or your ultimate weight goal? Thanks for the help and the videos.

  • How do I eat 210 grams of protein and still be in a caloric deficit? My caloric intake for the day is 2050 calories to lose half a kilo a week. (If I go down lower I won’t ever get that amount of protein)

  • They usually mean by body weight “lean body weight” which means you have to subtract your body fat which make those numbers more reasonable.

  • What about for older athletes? We are told that protein synthesis is slowed so do we need to increase our protein intake? Would really appreciate info. Thanks!

  • I was taking a 160 g of protein and I cut it to 60 g and guess what!! I DID NOT lose ANY MUSCLE GAIN but still can’t understand why!!! by the way, I did this test for 3 months period 😉

  • To be clear, the amount of protein “needed” to avoid poor health is NOT the same as the amount required to achieve good health and will be different from person to person depending on age, gender and activity, etc. If you want to avoid deficiency go for 0.8g/kg. If you want to optimize health shoot for 1.6g/kg. as a guideline (not a hard rule). I am a 46 yr old female who weighs 65 kg. I have an active job and lifestyle. I need 1.5g/kg when I am not weight training and roughly 2g/kg when I am lifting.

  • I have puked at 4 hour clock at night and saw my dinner from 8 hour clock coming out several times. So yeah you have some time before its fully digested. And yes alcohol was involved everytime, which usually if you have had enough can make you reach deep when you are puking.

  • I am revisiting this video for the fourth or fifth time and the question is: are this numbers based on:

    LB = pounds
    or
    LBM = Lean Body Mass?

    On 3:13 you mentioned a person that his recommendation was based on LBM instead of LB. In case of:

    A. Protein per LB.
    The subject weighs 154.32 lb/pounds would need to eat 154.32 grams of protein per day but,

    B. Protein per LBM.
    The subject weighs 153.32 lb/pounds and has 15% of body fat, hence the “total” of LBM/Lean Body Mass at 142.88 lb/pounds. Therefore he’d need to consume only 142.88g of protein.

    Then

    154.32 142.88 = 11.4 of protein in difference. 100g of chicken contains 27g of protein, then individual A would need to eat extra 50g of chicken per day(?).

    i am not sure about my calculations nor I fully understand about this matter. Would like to have a better view on this if you could kindly spare your time to answer my question.

  • Being on a low carb high fat diet, protein intake is never a problem for me, I consume anywhere from 170-200+ grams of protein a day without having to even think about it.

  • Im 220 pounds. when I’m bulking to powerlift, my protein intake per gram is normally my lean bodyweight with is 177 grams, works a treat for me, i never do the gram per pound theory I always consume less.

  • You keep switching between “grams per kg of body weight” and “grams per lb of body weight”. The difference is more than twice, or half, between one and the other. So is it 0.8 grams per kg, or 0.8 grams per lb?
    Should a 200lb guy take a minimum of 160 grams of protein (0.8 per lb), or 70 grams of protein (0.8 per kg)?

  • People worry too much about macros. I spent years trying to get big by tracking everything with little gain I stopped tracking and just ate right and I added a bunch of mass and strength. Just eat right and train

  • I always had a vague idea of how much calories you need per day but was clueless about other numbers until I started using MyFitnessPal. It taught me a lot. Later on I did research myself when I hit the gym and saw bodybuilders often eat their weight in protein (lbs->g) but I built plenty of muscle eating around 125-150g protein/day (I’m 6’1″ about 200lbs).

  • I disagree. I only consume whey protein by the jumbo bottle per day. I have forgone all other macronutrients and instead rely on Youtuber’s supplements.

  • Anybody tested out the Custokebon Secrets (just search it on google)? We’ve noticed numerous amazing things about this popular diet plan.

  • absolutely love this i’m a large guy and I’ve always been a believer that it’s protein for your lean mass not your actual weight. Thank you for confirming this.

  • Very informative, the last part especially touches a crucial aspect that, i believe, is not considered enough when discussing about this matter.
    To this respect, however, i still have many doubts: how long can you delay your protein intake without losing gains?
    If, for instance, i cannot reach the right amount for one day and i assume let’s say 1,5 g instead of 2, what’s gonna happen?
    Is my body gonna “wait” for me to supply the right amount of protein and just put the whole process in “stand by mode” or am i gonna lose the opportunity irremediably? And how long, if that’s the case, can it wait?

  • Anyone else get very ill after drinking a protein drink? I am curious because I don’t know if it is just me or others get very sick too.

  • This video you made says 0.8 to 1.0 grams of Protein per lb is antiquate for bulking in this video you say that 1.0 grams per lb is necessary can you please clarify? Thanks

    https://www.youtube.com/watch?v=MwqpSAyWnfk

  • I have actually heard it’s better to fast and then eat after the gym science has proven this eating 5 meals a day would be hard for most people it doesn’t actually matter when you get the protein the enzyme stays active for 24hrs

  • I eat vegan protein powder, tofu, tempeh, and pumpkin seeds for protein. Seems to be working. I have a hard time losing weight but I am losing a pound a week.

  • .6 grams per Lb is a lot of protein lol. For me that is 110.4 grams. I’ve been aiming for 1.6 g to 1 kg, and that is 124, and it’s a process to change my diet lol

  • It looks like to follow these advices you need to drink 2 cups of oil, or half a bottle. Otherwise, while having <20g carbs and <40g proteins it'll only provide you with like 500-600 calories.

  • I know this video was made a long time ago, but do you happen to remember what the maximum amount of protein group 5 consumed. You mention you wouldn’t recommend going that high but don’t mention what the number was.

  • I have puked at 4 hour clock at night and saw my dinner from 8 hour clock coming out several times. So yeah you have some time before its fully digested. And yes alcohol was involved everytime, which usually if you have had enough can make you reach deep when you are puking.

  • Great begining part 2. But doings HIIT sprints with a milkshake hurts… How about skyr + scoop or Greek youghutr + scoop?
    Creatine with water or orange juice?

  • I have actually heard it’s better to fast and then eat after the gym science has proven this eating 5 meals a day would be hard for most people it doesn’t actually matter when you get the protein the enzyme stays active for 24hrs

  • It looks like to follow these advices you need to drink 2 cups of oil, or half a bottle. Otherwise, while having <20g carbs and <40g proteins it'll only provide you with like 500-600 calories.

  • Dude you look awesome i dont listen to anyone else but you now period. Thank you man for all the reality check videos very helpful dude

  • Yeah, i’m going to listen to a random youtube channel from a guy thats disproportionte in body size, and citing studies that while they do provide ‘some’ proof of what he’s stating, though are still incredibly limited in explaining other key variables of protein intake and the overall physiological response to said protein intake and the given systems within the body that act/react in response. Studies like these are always vastly limited in scope and variability.

    But I suppose if citing random studies to prove your ideological bent and ‘getting views’ is your thing then have at it.

  • 1g per 1lb is very vague. Does this entail lean body weight or current body weight? Following this principle a powerlifter with 25% body fat may consume way too much protein than they really need.

  • You’re right: you don’t need to force-feed chickens to build muscle. I don’t understand why anyone would think that force-feeding a chicken would in any way influence their own hypertrophy. Some people…

  • PREACH! People (normally way out of shape ones lol) always scoff @ me for eating right b4 I go to bed. If I do not eat right b4 I retire, I will wake up out of a dead sleep ravenous lol!

  • I agree with a lot of this video but you should really check out Jeff nippard with the expert jorn trommelen to really understand the truth. They recommend a little more that this.

  • I know the anabolic window is BS but I think my issue is that I might eat at 1 or 2, then go to the gym at 4 and be done at 6, but usually go walking/food shopping after and end up eating at 7-8 with a snack after the gym. I feel like that period hurts my progress.

  • i think think this question will never die: )) and of course…every Youtube Channel must have this topic….even the most have nearly the same basics. For people want make a really DEEP dive in this topic..read Dr. Kurt Moosburger and his work about this Topic from am non Bodybuilding Point of view: )

  • Not sure who the sponsors are, but I find it interesting that the protein range in this video is twice the range that I would recommend, starting at around 0.8gm/kg of lean body weight. That is 64gm for a lean body weight of 80kg. But what do I know ��?

  • fated cardio is proven and tested. but you still need to chug BCAA’s during the cardio as to not catabolize your muscle. maybe educate yourself next time instead of just dismissing it and sounding like an idiot.

  • Will eating too much protein effect weight loss? Your calculation says I can eat 200 grams, but the Keto diet say I should not go this high!

  • Yup, I’ve been eating 40-60 grams of protein per day alongside with 200-300g of whole carbs and I’m getting super strong and muscular. I’m literally building muscle easily on 40-60 grams of protein. And I was like “what’s going on?” But now I understand it. You simply need to supply your body with enough glucose; protein (amino acids) are not as important for muscle building. Like Dr. Berg said, 0.4 gram per pound of bodyweight is enough.

  • Congrats on your gains, but I do think 1g/lb does have its place. I think if you’re cutting AND building muscle at the same time (body recomp) you will need way more protein just because you’re at a 500/day, or so, deficit and the body is using some of your protein as fuel.

  • Even at 1.6 grams per kilo of lean body mass is insane for me. I’m a fat asshole at 92kg and I estimate that I have maybe 60k of musle mass. That’s a shit ton of chicken and eggs every day.

  • Wondering if this changes post-menopause? Since our estrogen and progestin production drop off so much, making testosterone more pronounced. Do you recommend omega 3 supps for those of us who don’t eat seafood /shellfish?

  • I saw a study from Floroda State University that stated tge bodys peak anabolic metabolic rate after a workout is approximately 25 hours after the workout. It started to climb constantly around 1 1/2 hours after workout and peaked at the 25 hour mark then dropped quickly leading to the 27 to 28 hour mark. Was very interesting to read that study. Havent seen anything else with that type of outcome but hard to discredit a top university like FSU. Anyone else seen something to that effect???

  • Excess protein hardly turns into sugar, it is excreted!In my career of bodybuilding i’v tryed them all from 450g protein/day to 90g/day and i can assure you all that even if u are a profesional everything that goes over 2.2g of protein per kgbody is a waste!
    Conclusion:DR.Berg is right about it, keep it at 0.4g/pound or 0.9g/kg if you are a couch potatoe!

  • 99% of people in this entire thread are eating WAY WAY WAY too much protein. Take your weight and cut it in half, that’s your MAX intake for the average athlete/weight lifter. IF you are bodybuilder, you will obviously need more, adjust accordingly…

  • I’ve started to think that i may have caused insulin resistance from years of protein shakes. I’m currently replacing whey protein with EAA’s as they cause less of an insulin spike.

  • Hi Doc, pls explain to me. When I google it says 1 oz equals 28g, so if you eat 5 oz a day it equals 141g. In other videos you mentioned we should eat 3-6oz of protein per meal not a day. In this video, you are mentioning 78g per day. I am really confused, pls clarify me on this, I do not want to sabotage my health by eating more protein. Right now, I am eating 4oz of protein per meal as per your instruction in other videos. Pls ans me.

  • There are molecular biology videos here on YouTube that shows how protein is used by the body. When you see those videos you understand that your body is really only able to use a small amount of protein at any given time. So when people chug down 25 grams after a workout there is no possible way your body is going to use that. It’s much better to give that 25 grams to your body over the course of 3 4 hours. Spread your protein evenly throughout the day in small doses that way your body is not trying to deal with a sudden excess that it can’t possibly use.

  • Hi Dr. Eric! Thanks for the info. I usually have a mix of whey protein, yogurt, chia seeds, berries and a spoon of peanut butter for breakfast. Is it okay to combine berries (sugar) with the protein powder? I’ve only started eating this breakfast recently and find that I feel great after and feel full of energy for the morning and afternoon. Thanks in advance!
    PS I’m pescaterian, so don’t eat meat or eggs, mostly veg (no soy) with occational fish.

  • Mothers milk is only 5% protein! How much protein do monkeys or gorillas eat? They get enough eating only fruit and vegetables. If you eat meat, eggs and dairy, you are eating way too much protein.

  • Hello Dr.Berg thank you for such a precious information and videos. Im 30 y.o and I have diabetes type1 since I was 18 y.o.(12 years).Untill now I was skinny and I feel im gaining weights now.My heights is 168 sm and weight is 58 kgms.I know its normal ratio but still I want to lose my weight and to be skinny as before (51 kg).So, I kindly ask you to make a video about diet for type 1 diabetes.Thank you so much ❤

  • Interesting that women are more efficient at utilizing protein! I went Carnivore 3 months ago, and at 65 have never felt better and stronger.

  • 1 hour before workout i eat Porrage with a scoop of Protine powder in, tasty shit.
    After workout of 2.5 hours I’ll eat 6 scrambled eggs 3 rashers lean bacon washed down with a protine shake with my creatine, or a chicken breast with half cup of rice, then I’ll relax and maybe sleep for two hours, then eat nothing until dinner at 6pm.
    ��8.20 cats crying out Where the hell is my damn protein.

  • Love this video but I have a question. I had a hysterectomy/oophorectomy plus 2 cesections. Anyway to shrink scar tissue? I know it wont go away? All the dieting and working out doesn’t seem to get anywhere.

  • absolutely love the quality of your videos btw you’ve helped me lean up nearly 30 pounds in 4 months. I went to a black tie ball last weekend wearing a beautiful tux that my father had made back in 1982 i fit into it on account of ketosis and the success i had following your suggestions

  • If I need my 90grams of protein a day, how can I do OMAD???
    Ofcourse I can’t intake 90gr of protein in one meal.
    Please someone answer me.

  • I had the gastric sleeve surgery and as a result my diet is high protein low carbs and fats so this video is very much appreciated

  • this video sounds like you need no protein at all to grow muscles and all you have to do is do keto. lol contradicting everything bodybuilders been doing for the last 30 years.

  • This didn’t answer my question…what about a 23 year old woman who weighs 70kg and does some at home strength training twice a week and hiit 3 times a week, how much do I need? I currently take in 75-80 grams of protein a day.

  • I think your mixing up how much protein you need per pound with per kilogram. Nobody takes more than 1g per lb of bodyweight. Arnold is 250lbs and he eats 250 grams.

  • So what about gaining muscle mass? Calories versus calories out? That little protein and the rest of my calories comes from carbs and fats? Basically veggies and healthy fats so that I do not increase my insulin to extreme levels?

  • Okay am I the only one confused? Is 78g only counting meat protein? I hope everyone realizes that there’s a good amount of protein elsewhere in keto. So is the real number something like 78g + 30g?

  • Why is the meat industry putting so many toxic chemicals into our meat knowing the damage it can cause? Seems like we need to address that….

  • This is really good to know. I’ve been training for months now and my muscle mass has plataud. I think it’s because Im not getting enough protein so I bought some protein powder today and am currently drinking my first shake. I was scared I was doing the wrong thing but this video has helped me loads.

  • I’m 22. I do plenty of weight lifting and cardio. I gained muscle, but I also gained fat because I was doing too much protein using grams per pound. I was so discouraged. I just switched to grams per kilogram, and I also stopped using shakes and bars. Don’t over do it with the protein guys, and also stick to actual food and milk.

  • Thank you for this great video! I have a very important question referring protein intake: if it is very high could it cause depression symptoms? I’m asking this because every time I eat more than 1g/kg of protein I experience symptoms of depression. Can anybody relate to this?

  • Doc, you’re killing me. I cant cut that low on protein and get work done. I’m 62 years old. 6-3 and now at 279 lbs down from 311 on july 3rd this year when found out im diabitic. Fast from 6pm till 12pm lunch. Have 15 grams protein and 160 calories for lunch. Supper i have salad, kale and broccoli. But ill eat chicken 3 thighs or 2 pork steaks etc. Carbs are very low but need that to make it to lunch next day. I do still have a physical job. Not sure i can drop to 5-10 ozs protein per day

  • To be clear, the amount of protein “needed” to avoid poor health is NOT the same as the amount required to achieve good health and will be different from person to person depending on age, gender and activity, etc. If you want to avoid deficiency go for 0.8g/kg. If you want to optimize health shoot for 1.6g/kg. as a guideline (not a hard rule). I am a 46 yr old female who weighs 65 kg. I have an active job and lifestyle. I need 1.5g/kg when I am not weight training and roughly 2g/kg when I am lifting.

  • I downloaded a calorie tracker and learned by protein intake was waaaaaay too low. I weight 200 lbs but by the end of lunch had only eaten 7 grams of protein.

  • Whey products company gonna run for their money for less sales thanks bruv for cutting less amount spend on huge protein requirement per day which is of no use at all just a waste of protein

  • If you sit in front of a computer all day your protein demand goes way down. If you bench press 400 lbs ect, your protein goes way up. Once you diet down to a good weight, don’t worry if your ketones are high, but look for a lower reading, with higher protein intake. Remember protein raises insulin and glucagon. Glucagon slows insulin down.

  • Dude you look awesome i dont listen to anyone else but you now period. Thank you man for all the reality check videos very helpful dude

  • Listen D-Raz what Dr. Berg said about protein is absolutely right. I have been working out for over 20 years and I use to buy into that myth of take alot of protein, but all it did was get me massive. I mean if you want to look all massive and bulky than take alot of protein. But I’m looking for definition and cuts. And since I listened to Dr. Berg’s advice, I have seen the results. And if you’re getting cut by consuming mass amounts of protein than you’re probably taking steroids.

  • You also get black spots on skin if you eat too much protein and sugar and stay in the heat too long. Your skin is like a well done steak

  • Bodybuilders consume a lot of protein because the majority of them are on steroids. Once you are on them you have to consume a lot of protein for them to work properly.

  • I have a huge issue with someone saying “I think…” while talking about something that should be backed up with science and as far as i can remember my Bachelors seminars there was no “I think…” but always something like “Data shows…”. You may be right, Sir, but this video is actually lacking confidence from you and a lot of scientific backup, so thumbs down from me.

  • ugh you are amazing appreciate you actually wantinh TO HELP people and not just sell them another product and fuck over their health

  • He’s right. Watch a prison documentary. Look at the guys that workout. Some of those guys are huge. You know they aren’t getting a huge amount of protein or even a balanced diet in prison.

  • yeah I see a normal looking person telling me I don’t need that much protein…..take to me when you are over 210 lbs of lean muscle. then tell me I don’t need it. next youll try and tell me your bodyfat is normal in the 20% lol

  • Moderate heavy weights and HIT and IF activity weight at maintenance level 170 pounds over 60yo. Point 6 grams per pound X 170 = 102 grams X 110% for age = 113 grams max. That’s about a pound of pork or cod. Stretch OMAD to a 4 hour window.

  • I am weight training. I have been measuring my urine levels and I am showing depleated or trace amounts. Will I be able to gain muscle in this state? I am getting about 100 a day. I am 108 lbs.

  • The true gospel of health and fitness�� It’s a lot of calories and a lot of money to consume enough food to get to 170+ grams of protein. It’s also impossible to lose weight eating that much just to get enough protein.

  • I learned some new stuff from this video! Keep the women centric stuff coming! Lord knows, there’s a shortage of information out there for us, and a lot of “normal” information is studied solely on men, so who knows… thanks for acknowledging the differences between the sexes in a respectful, practical, and science-based manner, Thomas!

  • I’m trying to build muscle but eating enough was a problem for me because I’m vegetarian but this video makes so much sense, thank you, you solved my problem!

  • I love the details. But sometimes, I really helps to just say (or atleast as a summary) just say “1 gram of proteins per pound of body weight”. Done.

    Dislike Bro! Sorry

  • I love your videos and so informative!!! Can you please do a video of 30 day keto well rounded meal planning for hashimotos and how you helped your wife!!! Hashimotos here and just completed a liver detox and lost 11 lbs of belly fat!!! Plus coffee enemy’s I feel awesome but I need a good food daily regiment?? Thank you

  • Brilliant truth video! Such an inspiration and a relief! Sick of eating all that protein and eating more carbs it’s made me grow more!!!

  • OMG…thank you! I am in the process of switching to vegan (I am 6’3, 175 and active) and have been worrying about getting enough protein because I have always heard I need 100 or + grams of protein per day! It is so good to finally hear something different! Now I can switch vegan and not worry so much!

  • This is good info, but what sort of foods should you eat during IF. i plan on doing 20:4 or even 22:2 as a matter of lifestyle. I have been doing 20:4 for the last couple of months and I am used to it. but what sort of foods should you be eating to maximize muscle retention and muscle gain in IF.

    right now i consume anywhere from 3000 to 5000 (on the very high end) per day by eating at all you can eat buffets after my workouts. I use multivitamins to insure full micro nutrients profile and sometimes also use supplements like vegan protein shakes

  • Do natural popular weight loss method like Custokebon Secrets really work and if so, how effective are they? I have heard many amazing things about this popular fat burn method.

  • How misled and misguided is your info
    Spot reduce providing science papers you have half assed just stop you sound like your a pro but the pros know you’re a fake!

  • Thank you Thomas. I am 70 years old. i just raised protein to 1.7 gr per kgram. I feel great,my muscles are getting better and I am hoping to improve my bone density. Good health in general, one hour swimming or weights 6 days a week.

  • Love your stuff! So are you saying the recovery shakes and meals are somewhat pointless and does not need to be drank or eaten right after your workout?

  • So if i eat 30 g of protein per day i can build a biger mucsles just from plants. And what your best protein sources tha you choose. Please i need an answer

  • This video you made says 0.8 to 1.0 grams of Protein per lb is antiquate for bulking in this video you say that 1.0 grams per lb is necessary can you please clarify? Thanks

    https://www.youtube.com/watch?v=MwqpSAyWnfk

  • Brilliant truth video! Such an inspiration and a relief! Sick of eating all that protein and eating more carbs it’s made me grow more!!!

  • I’m 22. I do plenty of weight lifting and cardio. I gained muscle, but I also gained fat because I was doing too much protein using grams per pound. I was so discouraged. I just switched to grams per kilogram, and I also stopped using shakes and bars. Don’t over do it with the protein guys, and also stick to actual food and milk.

  • Not sure who the sponsors are, but I find it interesting that the protein range in this video is twice the range that I would recommend, starting at around 0.8gm/kg of lean body weight. That is 64gm for a lean body weight of 80kg. But what do I know ��?

  • 0.8 g protein for per kg and 0.3 g protein for per pound. Mr. Berg did a wrong calculation I guess. I am 110 kg means 245 pounds if This calculation true My recommended protein consumption have to be 195 gram means 1 kg chicken every day. This is totally a misscalculation.

  • I’ve been binge watching you for 4days…..thank you for making great content. You are very informative and break it down in a way that anyone could understand.

  • I eat 96 grams of protein.(1.6g per kg of bodyweight). However, I only eat every other day also with fasting 46h between meals, so I guess it’s that recommended 0.8g/kg per day.

  • Anyone can get this much protein without any supplements… conclusion is all this protein supplement thing is nothing but a commercial business shit.. not saying that it doesn’t help..but it’s still crap.if u can get what u need in a more natural healthy way..

  • I like your channel Thomas. You keep things simple and you back your information on studies and not just opinion and total garbage like other channels and old information. Thanks ����

  • I don’t understand. He said we don’t need to be hocked on eating protein? So if I eat sweet potatoes daily for all meals then I get my protein? No beans

  • Hi Thomas. I started eating keto in January and have lost 10 pounds. I have 67 pounds to go. I have learned alot from your information. Thank you.

  • Are you dumb you need to eat 3.5g or whatever grams of protein for muscles only. What about the maintain of your muscles and your organs. Fucking vegans will do anything to stop people from eating meat. I’m tired of hearing vegans thinking they’re above the rest because they have explosive diarrhea instead of a normal diet.

  • If I on a caloric surplus and I only have 80 grams protein a day then at my height 6 foot 180lbs. can I build plenty of muscle like 10lbs in next 4-5 months.

  • Do I count collagen protein grams into my daily protein grams consumed? For example, I do 20 grams of collagen protein in my coffee. Do I aim for my full 78 grams the rest of the day or do I subtract it and aim for 58 grams? Thanks for a great video

  • You recommend.6 times the weight you want to weigh. Is this recommended if you are also lifting weights/doing some cardio? Not heavy duty but trying to increase muscles. (49)

  • this video sounds like you need no protein at all to grow muscles and all you have to do is do keto. lol contradicting everything bodybuilders been doing for the last 30 years.

  • I suffer from leaky gut. I am 6 foot 180 lbs 17% bodyfat. I am trying to fix it.

    Finally someone who speaks the truth. I dont get more than 100 grams. I kept thinking i cannot build optimal muscle. So is all fraud

  • I always advise 1g/lbs. it’s easy to calculate, it’s not gonna be too much, and if you don’t hit it, you probably still got enough anyway. Simple.

  • People are in hospitals dying of heart disease, diabetes and cancer, not protein-deficiency! You look great Mu, thanks for continuing to spread the vegan facts!

  • Thank you for clearing this, i had a feeling that 1 pound 1 gram protein isn’t correct (its too much) and very hard on the internal organs.

    best wishes
    new follower to you Channel ^_^

  • Protein is so overrated! Thanks for the input! Other questions: how do you feel about intermittent fasting? Do you recommend it? How about water fasting? Do you believe in metabolic damage? I know two people who fasted for 40 days on water to cure illnesses. They lost weight but gained twice as much back and having a hard time losing weight or even have energy for anything. They eat very healthy! Mostly high carb low fat. Could this be due to metabolic damage? Thanks!!

  • I had calculated eating about 180 grams of protein through meat,powder and bars. At 37 I weighed between 177lbs (my lightest to 205lbs my heaviest) prior to evolving into a plant based lifestyle. Now at age 40 I feel I’ve got a new life and I love it! 2.5 months and -23lbs later (65″ and currently 183 #s) it’s hard to describe but I feel great from the inside out. I don’t keep track of my caloric/macro intake, i just eat until I’m satiated which does not take much now. Keep posting and I’ll keep following!! #plantbasedlife #believer!

  • I saw a study from Floroda State University that stated tge bodys peak anabolic metabolic rate after a workout is approximately 25 hours after the workout. It started to climb constantly around 1 1/2 hours after workout and peaked at the 25 hour mark then dropped quickly leading to the 27 to 28 hour mark. Was very interesting to read that study. Havent seen anything else with that type of outcome but hard to discredit a top university like FSU. Anyone else seen something to that effect???

  • Hold up hold up, so your telling me if I take 1 gram of protein per pound that’s good right? Then what if I’m currently losing weight and like every week I lose 2 to 3 pounds. Does that mean I have to lower it by 2 to 3 grams every week?

  • Love this video but I have a question. I had a hysterectomy/oophorectomy plus 2 cesections. Anyway to shrink scar tissue? I know it wont go away? All the dieting and working out doesn’t seem to get anywhere.

  • @ 0:28 a great way to word it.
    MPS (muscle protein synthesis) is like an on off switch. It’s either on or off, so eating 5 meals a day keeps that switch on, which is optimal.

  • I take 2g per kg of body weight, I find this optimal for all round health, meaning muscle, hormone levels, skin, teeth you get the idea.

  • can anyone tell me where does Stuart M Phillips says it should be 12 to 15% of your energy intake?? have u realized that would be a lot less than the other amounts, specially when cutting…..

  • Never comment on videos on youtube. But you and Jeff nipard are the best to get real good informations. Not in a boring way and always giving examples. Continue I real learned a lot! 😉

  • I’m 17 years old and eat 70g protein a day. I went from weighing 76kg to 86kg (muscle, not fat) in less than a year. How do you explain that?

  • Yes!! It’s supposed to be per KILOGRAM of body weight… that’s what i learned in university for my kinesiology degree. I believe athletes were recommended 1.8g/kg

    (I haven’t finished watching your video)

    Edit: im confused. You kept switching between kg and lbs…. the graphic you showed around 7:30 was a range of 1-1.6g/kg protein, but then you recommended per pound. So. Which is it?

  • Yep. You don’t need that much in fact, the rest of the protein that your body doesn’t use because you ate too much will just be turned to fat(because it adds to the amount of calories you eat unless you are eating very low carb). I am a sprinter and was trying to get leaner but was eating too much protein and too little carbs and it was working but my performance was hindered so I increased the carbs and decreased the protein to.8 g from 1g per IB of bodyweight and since the calories coming in stayed the same I found I still cut very well while having much better performance. Make sure the quality of the protein is good. Quality>Quanititywhey protein for bcaa and essential amino acids + eggs milk chicken beef beans etc. And carbs fruits and veggies along with nuts for good fats

  • You have the necessary scientific approach that’s needed in these topics, and you always provide quality content, zero bullshit.
    Just a tip about the video itself, if you want to make it easier to follow you could actually show the numbers on the video while you speak, that would help:)
    (even tho it’s already easy to follow with basic english)

  • Another good vid!
    I’m at.84g/lb which is kinda high for a ‘High Fat Low Carb’ diet. Excess protein is converted to glucose in the liver.
    I want to control insulin AND build mass.
    Protein has a higher Thermal Effect of Food too, for cutting. Hard on kidneys though over time.
    Whey gives me BO at positive nitrogen balance so I stopped using it. BO is gone.

  • I started loosing weight 10 years ago my highest weight was 387 pounds I have went on several different types of diets I’m 5ft 6 current weight is 222 I’m 165 pounds lighter than I was,I just started keto 1 week ago I need to figure out how much fat and how much protein I need a day, please help I’m 54 years old, I have had 2 back surgeries and a knee surgery I want to be healthy

  • I don’t understand. He said we don’t need to be hocked on eating protein? So if I eat sweet potatoes daily for all meals then I get my protein? No beans

  • I’m a 300 grams/day guy. If you’re a cheap skate, shoot for.8 or 1 gram/lb bw, but if you wanna cut the BS, & have no excuses, eat as close to 300 grams of protein each day as you can

  • I weigh 83 kg and usually eat 70-80 gr protein a day. I still have gainz and actually getting stronger after 8 months at gym. Cant imagine having 180 gr protein a day.

  • How do I eat 210 grams of protein and still be in a caloric deficit? My caloric intake for the day is 2050 calories to lose half a kilo a week. (If I go down lower I won’t ever get that amount of protein)

  • This is great, thank you �� can you do a video on vegetarian sources of protein? Is it possible to get the same amount? What about eggs?

  • You’re right: you don’t need to force-feed chickens to build muscle. I don’t understand why anyone would think that force-feeding a chicken would in any way influence their own hypertrophy. Some people…

  • Whey products company gonna run for their money for less sales thanks bruv for cutting less amount spend on huge protein requirement per day which is of no use at all just a waste of protein

  • Do I count collagen protein grams into my daily protein grams consumed? For example, I do 20 grams of collagen protein in my coffee. Do I aim for my full 78 grams the rest of the day or do I subtract it and aim for 58 grams? Thanks for a great video

  • This is the advice I needed. I’ve always suspected that those other trainers just want us to buy their junk. Now I will train in peace.

  • Stupid study. What is the MInimum?? Maybe.01/lbs. Is too much protein. If they do a study that does not show the amount of protein that is too little it is a useless study.

  • Hey Thomas I am not sure if this comment will reach you since the video is so old…but could you help me understand what the optimal amount of protein/day/lb of lean body mass for someone that works out daily (lifting, yoga, etc) like a madman but wants to sculpt as opposed to bulk?

  • If I on a caloric surplus and I only have 80 grams protein a day then at my height 6 foot 180lbs. can I build plenty of muscle like 10lbs in next 4-5 months.

  • I multiplied 0.4 by 216 (my body weight) which comes to 86.4g. I’m doing OMAD, so can I eat this much protein in one meal? And this is at the low end of how much protein I need. Thanks.

  • I know I want to subscribe this channel when I know I can learn from the video. But the video at 2:17 makes me 100% damn sure that I will subscribe it��

  • What about if you’re going for recomposition? I’m 300 lbs and I’m eating 2500 calories a day. I have a hard time getting 300g of protein that way.

  • Has anyone tried Custokebon Secrets? (do a google search) We’ve heard several awesome things about this popular lose weight method.

  • Hi Thomas. I was born vegetarian. I’ve never tried fish or meat in my life. I’d love to know what kind of diet would be ideal for someone like me. I always watch your videos and try to learn from them. Do you do special diet plans?

  • Just discovered your channel, I’m a 56 year old vegan that has just got back into strength training.
    You talk a lot of sense,I have been training 11 weeks and already seeing gains from training and I only eat plants and add beans to my post workout smoothie, Please make some more videos,Thanks

  • Perfect body, college trained brain, beautiful face and nice sense of humor…what else can you ask from a man. Honestly how many girlfriends do you have

  • there is proven health risks to excessive amounts of protein and it does have an adverse affect on kidney function as you get older with high protein intake on a consistent basis. my first YouTube video will discuss this in more detail along with the science behind it.

  • This didn’t answer my question…what about a 23 year old woman who weighs 70kg and does some at home strength training twice a week and hiit 3 times a week, how much do I need? I currently take in 75-80 grams of protein a day.

  • Great video… makes a lot of sense. Considering going vegan, at least to try it out, and this helped immensely. Protein was a worry. Thanks!

  • igor is so professional when it comes to bodybuilding and making videos. your time and dedication to bring us knowledge are not taken for grated, we appreciate your hard work!!!

  • So the amount of protein would you take all that protein right after the workout and that’s it for the day or split it up throughout the day? Or do you have that amount of protein after each workout you do in a day

  • yea i have gone months nearly a year at a time, eating 100g or less a day at between 170 and 190lb, and made strength and muscle gains. I think quality and timing is possible more important than surplus

  • Thomas Delauer says you only need.6grams per pound. He’s bigger than you. I’m 162 pounds and eating 162 grams of protein is a pain in the ass. I’ll guess I’ll trust him instead.

  • I feel like you can just eat normal foods, not many junk food and not too healthy, to stay at a decently high levely of protein intake

  • So what about gaining muscle mass? Calories versus calories out? That little protein and the rest of my calories comes from carbs and fats? Basically veggies and healthy fats so that I do not increase my insulin to extreme levels?

  • greg this is false, this works when youre on gear but not natural…our bodies will go through gluconeogenesis and create protien from other substrates and most people have more than enough body fat stores as well…America is 80 percent obese and 40 percent morbidly obese, honestly most need to eat less even if its protien, most peoples lives aren’t training and eating as well…they aren’t looking for the same shit that you want.

  • I know I want to subscribe this channel when I know I can learn from the video. But the video at 2:17 makes me 100% damn sure that I will subscribe it��

  • So basically there’s no way to build muscle and lose fat. Because say you’re a 260 lb man one cup of chicken breast is 335 calories 38 grams protein. That would be 1675 and 190 grams of protein. Any calculator you use to suggest how many calories you should eat says around 1600 to 1700 to lose weight. That means I could eat 5 cups of chicken and that’s all. Unless I want to spend more than 30 minutes to an hour in the gym which isn’t what I’m going to do.

  • Question: What if you are morbidly obese @ 512 pounds total body weight with 51% of body fat. Should I base my protein intake on my total bodyweight (about 360!grms) or base it off my lean body mass(muscle weight) (about 190 grams ) or does it even matter?

  • Thanks Thomas, I recently did some research, and I found out that I’m very likely to have Lyme disease. On top of the gluten allergy I have, it left me with a large dilemma in my health. You and your videos amongst a few other informative dietary YouTubers have literally help me turn my life around with some dedication to my diet. I went from a depressed, anxious, soyboy wreck into a strong, healthy, happy and calm individual. I cannot thank you enough.

  • I believe you feel better at the gym than younger guys. People don’t realize the impact of eating 40+ grams of fiber a day on the gut biome, which regulates neurotransmitters, etc. Vegan diets provide more carbs too, which are pure mental and physical energy fuel.

  • Right, call me when you build muscle mass like yours on 0.8 grams per pound. I wasted an entire year following this false information.

  • can anyone tell me where does Stuart M Phillips says it should be 12 to 15% of your energy intake?? have u realized that would be a lot less than the other amounts, specially when cutting…..

  • I agree we do not need so much protein. But your calculation is in error. You state the normal amount not your half amount, which I presume is what you are having? But that is unclear as the food amounts you are suggesting are based on the higher more usual amount. This is confusing.
    The RDA (recommended dietary allowance) for protein is 0.8 grams per kilogram of body weight of adults (or roughly 0.36 grams per lb of body weight). This is BEFORE your recommendation of halving the amount.
    193 lbs in kg = 87.5kg Recommended protein therefore (either calculation) is about 70 gms. Thus half of (kg factor 0.8) = 0.4 Half of lb factor (0.36) is 0.18 Under your recommendations (which I agree with Dr Berg), the amount needed is about 35 gms, either calculation.
    By the way the calculations of protein need are based on lean body weight, not body weight with added fat weight. People need to take that into account otherwise they will intake more than they need.
    Thank you for your vids they are very helpful.

  • Stupid study. What is the MInimum?? Maybe.01/lbs. Is too much protein. If they do a study that does not show the amount of protein that is too little it is a useless study.

  • Moderate heavy weights and HIT and IF activity weight at maintenance level 170 pounds over 60yo. Point 6 grams per pound X 170 = 102 grams X 110% for age = 113 grams max. That’s about a pound of pork or cod. Stretch OMAD to a 4 hour window.

  • so you’re saying if I’m 250lbs, I need to consume at least 153 grams of protein everyday? that doesn’t sound right. that’s a lot of protein.

  • That’s not a definitive answer. We need to put into that the persons genotype, phenotype, gender, age, goal (maintenance, muscle mass gain, fat mass loss and muscle gain or fat mass loss and muscle mass maintenance ), intensity of exercising, frequency of exercising, lifting weights, running, martial arts or not, boxing, environment where he lives, weather and health. A healthy young male person trying to lose a lot of fat and increase muscle could take up to 4 grams of protein per Kg of his body.

  • 1.2 grams-2 grams per lb body weight, depending how hard I am training weight lifting. Most bodybuilder agree. https://www.youtube.com/watch?v=0CtbJ-W0XLY

  • Where does Butcher box get their beef? Is it companies that source from Brazil? I am lucky to live in California where I can buy local grassfeed beef & dairy & poultry. I know we can be conscientious consumers and environmentalists.

  • Something is wrong with your Math: I weigh 105 kg x 1.6 gr protein per kg = 168 gr of protein per day, I love beef, and beef has 25% protein, so I need to eat 672 gr of beef per day to get my protein, nothing small about that, 1.5 lbs of beef per day

  • Ha ha! Is true! So eat max only 200 gramm meat a day. I didn’t include vegetable protein! Who eat that? (100% not you) Only the seating office workers. Thats why they so healthy! Kidney health? What about the daily coffe oxalats purine maybe alkohol, or any other things or autoimmun inflamation or bakteries? So why does the kidney fail? Not because of the 1 kg meat a day! And I know how i feel if i eat only 200 gr meat on the workout days….. same like the vegans without they cheaty vegan protein shake. I feel like an animal Sloth shit. Thanks for yours study….

  • Good video, it can be hard to eat in a calorie deficit on keto when trying to have enough fat and protein, but if you don’t actually need that much that’s good. Also interesting too much protein can damage your kidneys, a bit worrying. One thing I would say, I managed to eat in a -500 calorie deficit on keto with about 120g protein. Doing fasted sprinting too, and I didn’t actually lose much muscle. It’s only when you stop having much protein things can quickly change. I’ll cut down my protein from 240g then.

  • im fat adapted….. your the type of person, that does studies to prove a point… hence why i dont follow you…. you tell us one thing then do another,,,, im doing fat loss.8 per LB of body weight protein, 12g carbs. and 50g of fat…. i get fat loss and build muscle… your studies are flawed…

  • Thanks Thomas, I recently did some research, and I found out that I’m very likely to have Lyme disease. On top of the gluten allergy I have, it left me with a large dilemma in my health. You and your videos amongst a few other informative dietary YouTubers have literally help me turn my life around with some dedication to my diet. I went from a depressed, anxious, soyboy wreck into a strong, healthy, happy and calm individual. I cannot thank you enough.

  • Love the video man! I was wondering if their were any studies that looked at protein consumption in a calorie deficit and how that differs

  • I recall a story about a captive lion in a zoo like environment that was not doing well, sort of a failure to thrive/depression symptoms. I believe it was an adult male. I recall the keepers and Vets had tried multiple things to stimulate and feed this lion over months to no avail, finally in desperation the vet brought him a whole carcus which he gobbled down, apparently something to do with the wildness of it and particularly all the parts with emphasis on the cartilage they thought, made a considerable improvement to him. I’m interested to know what components of the cartilage were helpful since we don’t tend to eat those parts. Could it of perhaps been something in the skin, organs, or blood? One hundred years ago we were probably consuming those parts.

  • I like your channel Thomas. You keep things simple and you back your information on studies and not just opinion and total garbage like other channels and old information. Thanks ����

  • I was getting sick of hearing eat more protein… protein…protein is all you hear in the gym or from fitness influencers!.. it was stressing me out daily trying to get all this protein in my diet and making my digestive system not very good! I’m happy I found this video! ��

  • Hey Thomas. I love the scientific and to-the-point approach to your videos, I feel like I always learn something important and useful after watching one. I just watched another video on fasting and it recommended not consuming any protein on some days otherwise your body will have no incentive to break down cells for protein and thus slowing down or counteracting autophagy. Do you agree that you should minimize protein intake in order to maximize autophagy, or is there benefit to consuming some protein.

  • 4th video ive watched about this…. so whats the answer? how much do you need? you just talked for 7 minutes for a simple question you never answered..

  • So what do u think ur ideal formula is for protein? I think maybe 0.4 grams of protein for each pound u weigh.. also if u do whey protein hydrolyzed is better

    Also let’s be real here.. I have to say protein is the last persons worry when it comes to most bodybuilders.. they would have to worry about damage to there kidneys from drugs an steroids.. protein would be the last thing.. unless say there 200 lbs an there eating 250-300 grams daily!

    A

  • Thank you for this video! Very informative and I definitely need the tips. I’ve lost weight and muscle tone. I look unhealthy skinny. I want to look and be strong and healthy.

  • I was getting sick of hearing eat more protein… protein…protein is all you hear in the gym or from fitness influencers!.. it was stressing me out daily trying to get all this protein in my diet and making my digestive system not very good! I’m happy I found this video! ��

  • Protein can only be digested in like 10g per hour though, I would have thought as long as you have the protein in your belly waiting to be digested it would get used through the day.

  • I weigh 175 at 5 foot 7. Today I kept track of calories and macros. Ended up with 141 grams of protein. Probably a surplus right there but I used to drink shakes 3 to 4 times a day so making progress.

  • Use less dumb “canned” graphics of women eating yogurt, BBQ’s and pictures of women using their I-pads that have NOTHING to do with the subject and put up some graphs and charts or something useful for crying out loud. It gets annoying after watching dozens (plural) of your videos with the same stuff as *fillers*. It just makes it toooo commercialized.

  • I’ve tried eating that much protein and get my protein level checked every week and it never goes up. I don’t even think it’s possible for my body to absorb that much protein. You’re right! Makes no sense.

  • Protein is also needed for organ health….. muscle mass and health are not the whole picture…. great topic and interesting….. great post by you!

  • Im 220 pounds. when I’m bulking to powerlift, my protein intake per gram is normally my lean bodyweight with is 177 grams, works a treat for me, i never do the gram per pound theory I always consume less.

  • Thanks Thomas! As always instructive and easy to understand. One question though: is the recommended amount to be consumed per day?

  • It’s not so hard to get the protein. I have 80g (40g X 2) in protein shakes, one before, one after workout. Then 36g from a can of tuna mixed with some black pepper and Tapatio, then another 42g from a 1/2lb of ground bison (also with pepper). That’s 158g already for a 175lb person so a protein bar (22g) or piece of fish (34g) by the end of the day brings me past the goal and I had tasty, filling food.

  • I have Hashimoto’s Disease as well. What has helped your wife to control it. Mostly everything gets me bloated including drinking water. Its very scary how fast I gain weight.

  • Okay, today I was praying about how much protein I needed, and I stumbled on your video. I have low thyroid, and have been so confused about how much protein I needed and wasted money on protein powders when I could have been investing in more high quality proteins. Everyone says 1 gram of protein per pound of body weight which was so hard for me. Please make more videos on how your wife healed her low thyroid. I have questions about fasting with low thyroid, and how to workout with low thyroid. My sleep and muscle building have been affected by this issue. Thank you for your videos. They are a blessing.

  • 1g per 1lb is very vague. Does this entail lean body weight or current body weight? Following this principle a powerlifter with 25% body fat may consume way too much protein than they really need.

  • absolutely love this i’m a large guy and I’ve always been a believer that it’s protein for your lean mass not your actual weight. Thank you for confirming this.

  • I call BS on the 1gram/lb of bw theory. I’m 270lbs and 48yo and do just fine on <180grams total per day and I'm way more muscular than Igor. I'm not knocking him by the way because he's still young and will develop more as he gets older. If you make sure you're eating good food and eat enough fiber to keep your intestines cleaned out as well as make sure you CHEW your food more than you think is necessary then you can get more out of less. I would buy the 1g/lb theory if you are talking about "only" lean muscle mass and not the actual weight of the person. You have bones and ligaments and tendons and just water weight that makes up a decent % of your weight as well as BF so approximated 150-180grams for a person my size would be just about right for the muscle mass regardless of what you've been told. Every person is different but if you tune up your guts and chew your food adequately then you will get the results you want/need. I hope this helps whoever reads it.

  • Brad Schoenfeld did a literature review on protein intake. Conclusion was that 4 meals per day, with an optional protein shake post-workout, and 30g of protein per every meal is enough to satisfy needs of a natural, non-professional athlete in every way.

  • Been vegan for over 5 years now, and in my 60’s am still stronger than younger lads in my gym. I get the same BS from them about protein, I ask them, where do animals get there’s?
    Great video. Also subscribed.

  • I’m always guessing because I Suck in math decimals -percentage are the worst!! I don’t even know how to put that info. into a calculator. So say I want to weight 140 lb.. I need to eat 70 grams of protein? In dumb down version it’s ” about ” have of the body weight you want to be?? I’ve been only eating 50 60, someday’s only 40. I think I’m not the only one that has problems with percentages????

  • I had calculated eating about 180 grams of protein through meat,powder and bars. At 37 I weighed between 177lbs (my lightest to 205lbs my heaviest) prior to evolving into a plant based lifestyle. Now at age 40 I feel I’ve got a new life and I love it! 2.5 months and -23lbs later (65″ and currently 183 #s) it’s hard to describe but I feel great from the inside out. I don’t keep track of my caloric/macro intake, i just eat until I’m satiated which does not take much now. Keep posting and I’ll keep following!! #plantbasedlife #believer!

  • This was such a great video! We loved it so much that we have shared this video and given you a shout out on our website http://www.veganflix.com/
    Keep up the great work!

  • At some point, you’ve gotta be honest with people and say “my size is not achievable at a young age without steroids. I know less than I claim, it’s mostly steroids….btw steroids.”

  • Awesome!!! My genetics have been compared to Ronnie Coleman as well a Spartan. I eat high protein, good fat, fibrous carbs, and not really a fan of carbs.

  • Can you please do a video on how much protein a woman over 40 in training needs or direct me to that info please I’ve lost 210 lb in 2 years I want to turn the rest into muscle

  • Thank you Thomas. I am 70 years old. i just raised protein to 1.7 gr per kgram. I feel great,my muscles are getting better and I am hoping to improve my bone density. Good health in general, one hour swimming or weights 6 days a week.

  • You’re the reason I keep doing the keto diet I am currently 260 I was 274 about 2 weeks ago my goal weight is 160 and I know I will get there soon with the help of your videos I have learned SO much I do a lot of research everyday I watch your videos as motivation whenever I think about giving up so thank you so so so much you’ve kept me going this far

  • Mike Dolce’s quote says “lean body” mass not bodyweight. So you would need to adjust that 0.8 1.2 grams by reducing the percentage of bodyfat. So for a person with say 10% bodyfat his range would be 0.72 1.08 grams.

  • I suffer from leaky gut. I am 6 foot 180 lbs 17% bodyfat. I am trying to fix it.

    Finally someone who speaks the truth. I dont get more than 100 grams. I kept thinking i cannot build optimal muscle. So is all fraud

  • My bf is very into muscle building vegans like Simnet Nutrition… could you collaborate with someone like this to discuss food sources for vegans with all this science? Like Raw sprouted pumpkins seed are a good source of zinc?

  • Nice video….. Love from India…… �� Brother please enlighten us with your wisdom of nutrition. How much macros do you recommend in overall scenario..
    For 2500 kcal diet. And how we can proportionally increase it with time. Waiting for ur reply.

  • Interesting that women are more efficient at utilizing protein! I went Carnivore 3 months ago, and at 65 have never felt better and stronger.

  • a gram per pound of bodyweight seems high to me. I’m already eating whey, quark and chicken breast every day but I’m only getting around 150g per day. I’d need to eat another 50g in order to hit that goal and I already feel like I’m eating protein all day long.

  • I do believe in Somatotypes and I do believe everyone differs drastically. I know a lot of vegan bodybuilders get 100g of protein a day. Some 80g. Who can argue with a man eating 2g of protein per lb when he’s shredded.

  • I’m a little confused, because in other of your video you said it was about per kg and in this video it’s per lb, now I don’t know which way should I follow because there is a huge difference between the two.

  • I didn’t know that about protein. I do know I quit eating sugar (processed) in November and I’m 40lbs lighter. I work out 5 days a week, eat lots of veggies and I’m 71 years old. Now weigh 195, 6′ tall, medium build, and I feel great

  • Hey Mr. Jin I just found you on a netflix documentary and this video has been eye-opening for me. I just started eating plant-based, and was worried about getting around 1g protein/lb of bodyweight. Its great to hear i dont need to worry about protein near as much as i was thinking because its only my 3rd day of going plant based and i am feeling better than i have with any other nutritional ideas i have tried!

    Thanks for your videos and keep them coming!:)

  • I get confused…a lot of people say that gluconeogenesis is demand driven, and that the excess protein doesn’t convert to sugar. Who should I believe?

  • Yep. You don’t need that much in fact, the rest of the protein that your body doesn’t use because you ate too much will just be turned to fat(because it adds to the amount of calories you eat unless you are eating very low carb). I am a sprinter and was trying to get leaner but was eating too much protein and too little carbs and it was working but my performance was hindered so I increased the carbs and decreased the protein to.8 g from 1g per IB of bodyweight and since the calories coming in stayed the same I found I still cut very well while having much better performance. Make sure the quality of the protein is good. Quality>Quanititywhey protein for bcaa and essential amino acids + eggs milk chicken beef beans etc. And carbs fruits and veggies along with nuts for good fats

  • Thank you for clearing this, i had a feeling that 1 pound 1 gram protein isn’t correct (its too much) and very hard on the internal organs.

    best wishes
    new follower to you Channel ^_^

  • I learned some new stuff from this video! Keep the women centric stuff coming! Lord knows, there’s a shortage of information out there for us, and a lot of “normal” information is studied solely on men, so who knows… thanks for acknowledging the differences between the sexes in a respectful, practical, and science-based manner, Thomas!

  • But!!! Seed cycling! Estrogen dominance, so to speak, is normal in the follicular phase.and progesterone dominance in the luteal. So taking omega 3s and 6s is dependent on your cycle! I had crazy depressive PMS till I found that omega 3s at the wrong time was getting my progesterone levels lower relative to estrogen… which is bad in the luteal phase! Flax and pumpkinseed meal in the follicular phase, sunflower and sesame in the luteal. Cod liver oil in the folliculr, evening primrose in the luteal. SEED CYCLING. Look it up, ldies. I cut my symptoms down to maybe half a day of PMS and way less breast pain, joint pain, physical symptoms in general. Estrogen vs progesterone is, in my understanding, is the RATIO that creates our bodily changes during the menstrual cycle. Amazing that further research just hasn’t been done… but there you have it:|

  • Now I get why Greg is so sick of these “how much protein do I need” questions ��. The guy has been explaining the thing for a decade in all possible words

  • Wondering if this changes post-menopause? Since our estrogen and progestin production drop off so much, making testosterone more pronounced. Do you recommend omega 3 supps for those of us who don’t eat seafood /shellfish?

  • I’m an overweight 65 yr old woman and having great deal of difficulty losing weight on keto. Carbs at 15/day, moderate protein and fats at suggested level. Thyroid bloodwork reflect no issues. What am I missing?

  • I downloaded a calorie tracker and learned by protein intake was waaaaaay too low. I weight 200 lbs but by the end of lunch had only eaten 7 grams of protein.

  • Thanks for the videos. Very helpful and insightful. I do have a question about how much protein to eat. You stated.56 grams for how much you want to weigh, is that for smaller goals or your ultimate weight goal? Thanks for the help and the videos.

  • Diet has been the most difficult for me to figure out because there’s so much flipping information to filter through. This made it so simple �� Thanks so much! New subbie here!

  • I call BS on the 1gram/lb of bw theory. I’m 270lbs and 48yo and do just fine on <180grams total per day and I'm way more muscular than Igor. I'm not knocking him by the way because he's still young and will develop more as he gets older. If you make sure you're eating good food and eat enough fiber to keep your intestines cleaned out as well as make sure you CHEW your food more than you think is necessary then you can get more out of less. I would buy the 1g/lb theory if you are talking about "only" lean muscle mass and not the actual weight of the person. You have bones and ligaments and tendons and just water weight that makes up a decent % of your weight as well as BF so approximated 150-180grams for a person my size would be just about right for the muscle mass regardless of what you've been told. Every person is different but if you tune up your guts and chew your food adequately then you will get the results you want/need. I hope this helps whoever reads it.