Just How Much Protein Each Day is required

 

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HOW MUCH PROTEIN DO U REALLY NEED?

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The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. How much protein do you need per day?

How much daily protein is optimal for you depends on your weight, goal, and level of physical activity: from _at least_ 1.2 g/kg if you’re sedentary all the way up to at least 1.8 g/kg if you’re active and aiming for fat loss. Babies need about 10 grams a day. School-age kids need 19-34 grams a day. Teenage boys need up to 52 grams a day. Teenage girls need 46 grams a day.

Adult men need about 56 grams a day. Claire Martin, R.D., co-founder of Being Healthfull, says the RDA (recommended daily value for protein intake) is about 0.36 grams per body weight pound. Wondering exactly how much protein you should be consuming each day? The Recommended Dietary Allowance (RDA), which is the minimum amount you need to be healthy, is 0.8 grams per kilogram (0.36. But how much protein is enough versus too much?

The current recommended daily allowance for adults is 0.8 grams per kilogram of an individual’s body mass (or 0.36 grams per pound of body weight). The current recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram (g/kg) of body weight a day for adults over 18, or about 2.3 ounces for a 180-pound adult. But research is showing that higher levels may be needed for adults age 65-plus. 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. 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].

The recommended range of protein intake is between 0.8 g/kg and 1.8 g/kg of body weight, dependent on the many factors listed above. People who are highly active, or who wish to build more muscle should generally consume more protein. Some sources 2 suggest consuming between 1.8 to 2 g/kg for those who are highly active.

List of related literature:

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

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

The recommended dietary allowance (RDA) for the sedentary population (0.8 g/kg bodyweight per day) contains a safety margin (0.35 g/kg per day) to ensure adequate protein intake.

“Sports Science Handbook: I-Z” by Simon P. R. Jenkins
from Sports Science Handbook: I-Z
by Simon P. R. Jenkins
Multi-Science, 2005

Your protein intake should range from 0.5 to 0.8g per pound of body weight, which equates to about 85 to 136 g per day for a healthy 170-pound person.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

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

The recommended dietary allowance (RDA) to meet the needs of 97.5% of healthy men and women 19 years of age is 0.80g protein/kg body weight per day.

“Advances in Food and Nutrition Research” by Fidel Toldra
from Advances in Food and Nutrition Research
by Fidel Toldra
Elsevier Science & Technology, 2020

During the last decade, the notion that both strength/power and endurance athletes, as well the general active population (including men and women), require greater protein consumption than the current RDA recommendation of 0.8 g/kg of body weight per day in healthy adults is becoming generally accepted [12, 13].

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

For adults the recommended dietary allowance for protein is 0.8 g protein per kg body weight per day (WHO, 2007).

“Milk Proteins: From Expression to Food” by Mike Boland, Harjinder Singh, Abby Thompson
from Milk Proteins: From Expression to Food
by Mike Boland, Harjinder Singh, Abby Thompson
Elsevier Science, 2014

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

The recommended daily protein intake for adults is 0.8 g/kg of body weight (10% to 35% of total caloric intake).

“Mosby's Comprehensive Review of Practical Nursing for the NCLEX-PN® Exam E-Book” by Mary O. Eyles
from Mosby’s Comprehensive Review of Practical Nursing for the NCLEX-PN® Exam E-Book
by Mary O. Eyles
Elsevier Health Sciences, 2010

Alexia Lewis RD

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

[email protected]

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114 comments

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  • Hello Sir. Please make a video on Skinny fat loss and muscle gain. Whether we should be in deficit or surplus. Lots of confusions are there

  • Morning me empty stomach workout kren to kya workout se 30 min pehly protein shake liya ja Sakta he?
    Ya sirf workout k baad he lena he?

  • Say, 50gm protein is needed. Then please give a conceptual clarity on is the amount of protein from 1st class sources or mix of 1st n 2nd class sources.

  • Yeah in Brad pilons book how much protein he clearly mentions that 70-120 grams of protein is enough for preserving and gaining muscle mass and intense weight training is the primary factor for preserving or gaining muscle mass

  • Can I ask you something?
    How Old Big Indians, like our great Grand fathers were huge with no such excercise and with not enough proteins????

  • Hello big brother my height is 170cm & my weight is 49 kg which is under weight so how much protein should I take & what should I take on meal to get needable protein

  • Thanks for this informative video…just came across your channel and love your practical and scientific approach to fitness. Since you’re familiar with academic fitness studies, curious to know why these seem to be always focused on the average 2000 calorie, 150 pound man? Are there ever academic studies focusing on the average women? We exist too! lol I wonder if any of these findings are even applicable and/or can have similar results for a 1300 calorie/day, 125 pound woman like me? ��‍♀️ I’m desperate to get out of the dreaded skinny fat category and go down from 27% bf to under 20% ��

  • Sir main vegetarian hu or meri age 26 hai or wait 90 kg hai 900 calories dite le rahi hu but mujhe hypothyroid hai tho main soyabeen,nonveg,egg,or kuch vegetable nhi kha sakti tho main 90 gm protein kase pura karu body main 900 calories main

  • So more frequent spike of muscle protein synthesis is better than just 1? So this video shows that Omad diet is not really optimal for Muscle growth. Am getting it right?!

  • Par jo kush bhi hai research hi hai par proven kush nahi proof kush nahi, itni sari research hoti hai kispe believe kare kispe nahi, God knows what is true who is real!

  • Sir maine apna gall bladder stone ka operation karaya hai through laparoscopic surgery. To mai kabse gym join kar sakta hoo or kya mai abhi protein le sakta hoo

  • Diet kaise le kitna callory intake kre ek day me
    Meal ka shi tym kya h

    Plzzz sir bataeye mai kae salo se iski se apni diet nh le pa rha

  • I always took a lot of protein which I thought was the best way, but I was mistaken and I ended up in the hospital because of taking a lot of protein powder. Thank you for this video, I really needed it

  • Paul protein intake should that be measure by lean body mass or just by your weight? Let’s say your 25 lbs overweight and your 220 do you still take in 220 grams of protein

  • Great topic for weight loss and muscle building. Learned a lot about how much protein we need. Thanks doctor for sharing the information with us.

  • My weight is 70 kg..so how much protein should I take per day..I do workout..to build muscle but no result..yes my stamina has increase.. 5months.by the way….I know that if my weight is 70 I should taken 70 grams of protein..is it per meal or per day?i don’t know how many chickens breast should I eat.i get confused.if a chicken breast(1side) is like 80 or 90 grams..so how much protein is there?

  • We’re the same weight but yet people tell me I don’t look over 190lbs…lol. It’s funny how muscle is so dense that it makes you look leaner but yet higher in body weight. Which is exactly why I only use the scale every now and then. Focus mainly on body fat and how your clothes fit on you is the best way to go. Thanks for all the wonderful information, Paul!����

  • Totally bulshit�� everyone has a different body consumption he is not giving the right suggestion depend on a time which time ur body ready to. Consume

  • The 1g per pound of bodyweight should only used if your relatively lean. A 300lb morbidly obese man shouldn’t try to eat 300g of protein

  • Sir this calculation is done on Lean muscle weight of an individual (i.e Weight minus the Fat percentage) or full weight of an individual??

  • For high quality protein powders and supplements I highly recommend MY PROTEIN
    Click on the link below, use code iKNOWSUNNY to get 25% to 40% off!!

    http://tidd.ly/cea109bb

  • Could you do a video on proper nutrition while recovering from injury? Recently hurt my back and would like to lose as little as possible

  • Bit confused with body weightshould we consider just the muscle mass or over all body weight for calculating the protein intake multiplied by 1.4 or whatsoever recommendations?

  • Hello sir. Sir bahut se log kehta hai ki paneer ke pani me protein hota hai par sir paneer lemon ke pani se bhi banta hai or tatri ke pani se bhi banta jo paneer tatri ke pani se banta hai us pani ko pee sakte hai ya nhi sir answer jarur dena YouTube bahut si video ban chuki hai paneer ke pani par.. I hope you will make video ok bye sir ji

  • daily maintenance protein requirement is 0.333 g/kg body weight for most animals (53mg nitrogen/kg body weight). at 2% lean muscle increase per month (1 kg muscle increase per month for 50 kg person), requirement is 0.2 g/kg body weight (because muscle is 70% water). For strenuous exercise, where amino acids broken down for other things (like glucose or creatine), add another 0.2g/kg. This comes to less than 0.75g/kg. For poor protein sources (plant protein not properly cooked etc) divide by 0.75 (0.75/0.75=1) to get 1g/kg body weight. If it is not enough then there is something wrong with rest of diet (not enough saturated/mufa fats or glucose/starch or missing vitamin/minerals).

  • Nice video…
    The thing that you have forgot to tell is from.where to get all these protein ie the source of protein..
    The source of protein according to Bradshaw et.al was high quality protein..so, people who want to stick to these recommendations should really try to get their protein from some high quality source eg, animals,whey protein isolate,hydrosylate,pea protein isolate,soy protein isolate… people thinking that since majority of foods contain protein so taking any of them will suffice to thier needs but no,as they have to take high quality protein..eg a person thinking about getting 1.2g/kg/bdwt from the usual food sources he used to consume will not be enough as ultimately it will come up to the Bioavailability of the proteins in your gut (ie how much is absorbed from the amount you are taking),and plant sources of proteins are not so bioavailable as compared to animal sources… furthermore the biological value(amount of nitrogen retained from animal proteins is higher than that of the plant protein).the DIASS value of animal proteins is higher than that of plant ones…thus vegans who donot consume any sort of animal,dairy proteins should consider plant protein isolate and that too in higher amount than is mentioned….

  • bahut video dekhe..lekin aapka samaz me aaya…fir bhi ek bar puchna chahta hun..sir mai 30 sal ka hu.. weight 70 kg…50 min..exercise krta hun…to kitna protein lu

  • Regular Sprint & 5 minutes full body home workout (normal) me kitna protein range
    5:59

    Weight:68
    Calories can’t manage but can afford protein 51 to 76 gm per day…
    Though protein is not enough am I ruining my body?

  • If you have a small amount of protein in say a coffee, between meals, does this interupt the rise and fall of protein before the next meal, as it isn’t able to fall completely before the next meal to stimulate MPS?

  • Sir mera question hai 1g protein per pound lena hai par aapke program main fat loss main 50% bhataya hua hai aur muscle building main 30% toh uske according le yha per pound body weight le

  • Rohit kkhtri k bhai bak raha hai. Pehele khud ki body to banale.sukhe huye aam lag rehe ho.photoshop k help se body banana chor do

  • Guru bhai, I work out 5 days a week. According to this, 1 gram Protein per pound body weight. Aur apke Carb Intake Video mein apne kaha, fat loss k liye, 0.5Gram per pound body weight. Mera weight hein 160 pounds. So mein agar 160gram protein aur 80gram Carb Daily Intake mere diet mein add karu. Mere BMR 1545Cal. Us hishab se fat keyse measure karu. Kyu ki apne bola hein 50% protein, 25% carb and 25% fat for fat loss or low carb diet ratio. Sir mein thoda confused hu. Aap please iska solution di jiye. Mein bohut try kar raha hu. Agar mujhe 500 calories deficit mein jana chahiye to taha par protein carb and fat ko keise balance karu

  • Great depth about this topic. It was great to share with my son who is taking weight lifting a bit more seriously. Thank you again.

  • mY fave video by far.
    I am 180,lost 100lbs trying to build lean muscle now. Im not as active due to convid 19 quartined but i still do an hour of at home workouts. I just started eating about 100grams,am i still under with my protein?

  • 120 gm protein daily Lena to impossible hai….ham tavi Etna protein le sakte Jan bas main khud ka hi dhyan du Baki kisi Kam se mtlb nhi hai aur aisa sabke liye to muskil hai……agar ham gahr par workout Kar rhe hai to Kya per kg protein se Kam nhi chlega

  • Sir please make new types of videos on how much protein we take in a day your previous video is not understand please check in your comments box in this video

  • guru man jis bande ka weight 180lb hai matlab ki 80 kg k aas pas to wo pounds k hisab se 180 gm protein khaye ya kilogram k hisab se 80gm protein khaye… mai bahut confuse is cheez ko leke plz help me to understand this…

  • Sir,non sprout chana aur sprouted chana me nutritional value/100gm kitna hota hai…..kya sprouted chana,peanuts,dates ek sath kha sakte hai,ye toxic to nahi na hoga.

  • Paul, I find when I’m cutting, I perform better and lift stronger in the gym if I fast all work day and eat my calories around my workout in the evening. If I eat earlier in the day and dont consume as much around my workouts, I struggle keeping strength on a cut.

  • Good information on how much protein we need. I need to check out how much protein I need. I am trying to lose weight. I am thinking about using protein shakes.

  • Man Paul you’re killing it lately,its as if your telepathically communicating to me about the issues that make me wonder what,and how.Thank you so much for you’re awesome content.The beard’s dope on you sir, but so is your knowledge,May god bless you!:)^.^

  • Sir I am from Pakistan, your huge fan 26 years old,I have query in mind about not doing heavy exercise if you have less intake of protein diet? Please answer

  • I wanted to ask.. this is for Body maintenance or muscle building? Actually i want know if i want to measure the protein for muscle buiding or shredding or Fat loss how can i measure

    plz sir @healthandfitness

  • Sunny bhai protine hum work out krty wqt b ly skty hain? Or plz yeh b btana k milk k sath theek rhy ga ya water k sath? Mujy apna wazn bhrhana hai Maine whey protein liya hai plz replay krna

  • I honestly never thought about how important protein is in order to loose weight. Thanks so much for sharing! I always learn so much from your channel!

  • I’ve been on omad except for Sunday’s when I have two meals breakfast and dinner for a little over A year and half now and have lost a lot of weight. Lifting four days a week cardio two days when possible. Protein anywhere between 80 to 120 grams a day. My goal is losing weight not to worry so much on gaining muscle mass. But it’s so hard not to lift heavy and add extra sets to my workouts seeing as I see my body composition changing and all the xtra energy I have from losing so much weight and eating clean. I feel and see muscles I haven’t seen since my teens. Is it possible I could be growing muscle on omad? Or muscle has always been there and it’s just the fat I’m losing and just smaller core making Lims looking bigger. I have to stretch the sleeves out on some of these size L shirts Bahahaha. I’m male 33 5’11” and weigh 205 wanting to get down to 185-190 range

  • We would like to see more about your daily living.. I mean vlogs and workout videos.. These videos are also very interesting but u can add a little more fun to your videos.. I am sure your channel will grow faster than u think.. #yashanand

  • Bruh… Like my weight Is 70.. So I need 140 gms of protein according to my fitness goals.. So cn u tell me sources ki kaha s lu 140 gms.. Kuki whey protein s bs lunga to ek din m 7 scoops lene p denge.. Possible ni h. ������

  • Really a good and scientific information.
    No other athlete or trainer gives this type of information. They are misguiding the people.
    I have watched your bunch of videos. All are good
    THANKS alot sir
    I’m proud of you and I salute you
    Love you…..

  • hi Paul! I just started to lift weights in order to put on muscle. Is the suggested protein intake the same for men and women?
    I’m 170cm and 54 kg… so I take approximately 87 gr protein… am I right?

  • Sir i have one question pakistan mai protein fake mill rahi es mamly mai keya karein oar please can you tell me fake protein banti kaisy hai agr es greeb bandy ka ap comment galti sy read kr lein to zrur vedio bnaein es topic thanx

  • Hey Brother. I would like to ask you a question if you don’t mind answering. Imagine I drink WPI shake which has 50gr of protein OR I ate 300gr steak which has 50gr of protein. Let’s assume my body utilised 30gr of the protein. What happens to the 20gr leftover? Does my body convert it into fat? Can body store protein for hours?

  • Bhai. Mera question aa k one time kinna protein lena. Suppose I have calculated 200 grams protein a day. Te one time kinna lena. 30,40,50 grams??? Kinna?

  • Hello sir you explain very well but i want to know that i have been trying to lose weight for 2 years but i cannot increase protein because i have problem with uric acid if i eat two white eggs too.

  • I am vegetarian, weight 70 kg.. Im trying to loose weight but my daily intake is around 30g protein.. Mostly from milk.. Is this ok..

  • bro plz prepare video in which you teach
    how to catch dumbel.how much distance should be their while doing pushup….and so on..
    and plz tell me about chest which is unshaped.can we make that chest in a proper form or not.?
    this chest called in nepali as(dhukkura) chest

  • Bhai Jo Jo yash anand Ka Fan To Tahis Bhassin Name Ka Ladka Comment Aur Reply Me Yash Anand Ko Gali De Raha Hai Ja Kar Uske Phad Do

  • Thanks Paul great information as always! Recently I’ve been dieting I started out with a fasting nutrition plan then changed to eating 4 meals a days with all my macros spread out through the day and focusing on eating a large protein salad at dinner. Since I started eating breakfast again and the salads at dinner I’ve lost more weight and feel better before bed and in the morning stomach specific. I’m a little stunned with losing weight by eating breakfast again and not eating a heavy carb dinner like rice or oatmeal for dinner. I’m happy I’ve found something that is working for me and helping loose weight maintain muscle and feel better.

    My question is given what you just read the days I do cardio M-W-F I’m doing fasted then eating my breakfast right after I wonder if doing cardio fasted is the right approach on these days or should I eat my breakfast before cardio or maybe a small snack before cardio so I’m not fasting possibly jeopardizing my muscle on these 3 days?

    What do you think Paul? FYI I’m 36 6’3 220 probably 15% body fat now since dieting. I was 235 21% body fat I think. My body fat numbers are not accurate I’ve never done a accurate BF test before so these are estimates and numbers to help you because I know you like numbers to get a better idea.

  • My wrist is very skinny and it’s don’t match with my body. I don’t even wear a watch also which I loved to wear. So how can I get heavy and bigger wrist? Please help me Sunny bhai.

  • Hi Paul! Would you split the macros differently and use a different dosage of protein per day for different body types (ecto, meso, endomorph) to ensure fat loss while gaining muscle? Thanks a lot!

  • For those who are defending Guruman for his English and mathematics by giving the excuse of his dedication towards his body building.
    Guys, no-one is saying Guruman has done something bad by acquiring such an awesome body figure. Realy it’s not easy to do. I myself have tried and left gyming multiple times.
    But still, his English and mathematics are like Gobar….!!!
    ����

  • What’s the leucine threshold per meal? My protein goal is 135g so 27g per 5 meals? That’s including both meat (about 22g) and veggies (about 5g) is that acceptable? Or would it be better to only eat 4 meals so I could have a 33g protein per meal (27 from meat, about 6g from veg) with larger portion of meat/high quality protein per meal? Thanks!

  • I’m 17 and new to your channel, I like the resourcefulness of information regarding diet, but I’m 140lbs and workout 4-5 days a week. Does the protein to kilogram still fit for someone my age to build muscle or something else?

  • I have read that the body can only accept/process around 10 grams of protein an hour after which time the protein sits in the digestive system until it eventually gets expelled, if so? All this talk about when to take it is inconsequential???

  • Hello brother, brother i want a proper diet plan for myself, can u please help me
    008618698418024 this is my whatsapp number, please help me to make a proper diet

  • Good morning sir
    I’m joined jym I’m beginner for gym and my extra weight is 22 kg so I’m trying to loose my weight so please tell me se What is a perfect perfect time to take a protein

  • Nicely done ladke! Any recommendations dietary or otherwise to prevent bone mass loss during low calorie/cutting/recomp diet.. time for another video ��

  • sir my body weight is 60kg..i am thin guy..i do gym regular basis.pls suggest how much gram of protein should i take for daily serious muscle building

  • This video just showed me that I had no idea about how much protein to consume each day. I’m going to use Dr. Balduzzi’s suggestions to calculate the optimal amount and work that into my diet. Thanks for the helpful video!

  • Could you please choose which language you want to speak for the video? XD The video title is in English so we should be expecting English.. Anyways, thanks for answering the question which was at 4:28.

  • Im 6’2 190 and I feel the most comfortable amount of protein per day is about 140-180 grams. Eating 4 times a day at around 35-45 grams per meal.

  • essential topic to cover in detail, most people are misinformed about the actual daily protein amount, thanks for offering the researched backed info covering the baseline and optimal protein requirements.

  • See this is why your channel is the best. Hardly anyone focuses on information like this for women regarding muscle building and protein intake. Really appreciate how you went over what to do in cases like myself where I intermittent fast, this is really going to help me out. Great info!

  • I’m 184 and eat about 210g of protein in 3 meal. and two snacks. 20g pre, 34g post workout, 100g for dinner, and two snacks at 34 and 24g

  • This is and useful and well explained video tutorial about how much protein do we need per day? I have learned a lot from it. I will try to follow your tips. Thanks

  • Hi, I’m a kidney transplant patient and my vital reports are fine now, had operated 7 yrs back. I’m working out weights 5 kg for 1 hr a day, my age 42, weight 54. How much protein is required for me. Pls advise. Thanks in advance

  • Not divided by your body weight i think guru maan bhai sa gulti o gai. If 0.5 then 0.5× 180lbs =90 agar 180lbs ko 0.5 sa divide karo ga 360 a rhaa ha �� #lahoritech

  • Well I got confused. first you said 1gm/lb bodyweight for them who are working out 5-6 days a week (timeline 2:27). Later, at the end ( 5:20), you said beginners (working out for less than a year) should stick to 0.5-0.6gm/lb bodyweight.
    Now, I’m working out for 4 months now and currently in a routine of 5 days a week. So what should be my protein intake? 0.5gm or 1gm per pound bodyweight?

  • I just don’t seem to be able to find a way to get the necessary protein without getting too many calories and cholesterol. I think that’s one of the reasons there are many bodybuilders that have had bypass surgery. What are your thoughts on this, is there a solution?

  • To most of us in the USA grams and kilos aren’t really intuitive. So:
    1.6 grams per kilo of body weight:
    150lbs/68kg = 3.8oz/109gm of protein
    175lbs/79kg = 4.4oz/126gm of protein
    200lbs/91kg = 5.2oz/146gm of protein

  • When it comes to your clients, do you have them eat the required protein threshold per meal? Or do you moreso prioritize their individual preferences (maybe someone prefers their protein later in the day, etc.)

  • sir agar me jim nai karta thodi bhut bahut excercise karta huto kya me protin supplement le sakts hu apni protin puri karne ke liye

  • Can someone please to tell me how can anyone eat 150 grams of protein a day, either people are eating alot of meat everyday or lots of protein shakes, i am only eating like 70 grams a day if that,

  • I think 0.8g per POUND/LB is perfectly adequate for a beginner-lifter. An average weight/health uncle needs no more than.5g per LB. 150+ grams per day is an insane amount. Even fat Americans don’t consume that much protein.

  • I absolutely love your channel and videos. Whatever you share is so informative and makes so Mich sense. Kuddos to you. A big fan.

  • Helo Bhai m aapka had video Dekhta hu yrr.. Maine apko ek question poochha tha apne ans. Nhi diya Bhai..aapka weight or hight k baare m bro

  • I think most of us who bodybuild have been eating too much protein, Im 5ft 10″, 195lbs and lean in the summer and used to force feed myself 300g per day while dieting. Not anymore…reduced that to 200 and have not noticed any negative effects. However my GI tract is much happier. 5 meals of 40g each is more than adequate for me. I could do one less meal and bump up the amount per meal but on 2000 cal per day I feel im starving even more without that 5th meal.

  • hey bro i’m ectomorph and with a good workout and diet i don’t get the results
    now time muscle gain make for me a difficult game plz help

  • Hlo bhai..aap plz mujhe btao k jab hum dieting pe he to job bhi krna he 8/9ghante..to job pe active kaise rhe..limited food k sath!!??

  • Name-Aditya gawali
    maharashtra.solapur
    7 August meri harnia ki surgery hui he sir me bodybuilding karna chahta hu aab me kia karu how to start bodybuilding now me aab kai karu plzzzzzzzzzz sir help me out in this problem plzzzzzz make video on my problem and explain full information kia me ab bodybuilding kar sakta hu mene sabhi fitness you tubers ko meri problem comments karke batay but kisine replay nahi diya/na video banai i hope sir you make video on my problem
    my age-18
    height-6:2ft
    weight-82kg
    love you sir i watch your all video I’m your subscriber

  • Sir,I do weight lift,, my weight is 68. I am taking one scoop raw whey protein. And the protein contains 24gms. Should I take one scoop or two scoop?

  • Hello Sir My Name Is Sohel From INDIA In Gujrat Me Aap Ke All Viedeo Dekh Tha Hu BUt Me Bhot Canfyus hu Plz Sir Meri helpMe pz 8866119978

  • Human body needs around 30 grams of protein for its daily maintenance activities. 80 to 100 grams is enough protein for any athletic activity of any Around 1500 kcal on most body types is needed for maintenance needs. Anything over this should be activity based. Why spend more time discussing this.

  • I didn’t understand how kuch protein i need daily,my weight is 58 my ideal weight is 75 how much protein i need daily anyone tell me?

  • As he said there’s no particular number, still I’d say hit your weight in pounds for your Protein goal. It’s a safe bet. Thanks for the knowledge sir.

  • Hi Paul, I weigh 180lbs and im 5ft9,I have just started training so mostly my weight is still body fat, do I still need to hit though’s large amounts of protein eat day, right now on average im getting around 100g. Should I still increase this? Many thanks for your video.

  • Dear sir, for ladies as my wife had joined gym for last 3months and which protien you would recommend as she is in fat loss and her weight is 65.

  • Sir maine suna hai eggs bhi aajkal injections wale hote hai. Chicken mai nhi khati. To apni protien ko kaise poora kru. Agar whey protein loo to kon sa brand jo suit kare. Plz suggest

  • Sir I am from Pakistan, your huge fan 26 years old,I have query in mind about not doing heavy exercise if you have less intake of protein diet? Please answer

  • I need some help.im currently Trying to put on around 1/2 pounds of muscle a week.im 16yrs old, 5’11, 170 pounds, around 20% body fat.i have intense 2 hour football practice in the morning and then I do my own workouts in the afternoon everyday.i have some experiance training with weights but probably over 6 months since I actually lifted.Ineed help finding how many calories I should be eating daily. Right now I eat Around 2000 calories with 170g protein.

  • Agar apna body goal achieved krne ke bad gym chod de to kya effect hoga body pe aur agar kuch galat effect hoga to uska solution kya hai

  • Hey,bro i saw ur first video kya tum ek video apne life ke exoerience pe bnao ge….ki thumare parents ne thume kaise suooort kia…thumara mind set kya tha fitness carrer ko leke…and much more..pls…a request from ur subscriber…

  • Sir sir sir plsss mera body weight k hisaab se daily protein intake 6 scoop banta hai main fat loss kr raha hu..kiya 6 scoop lena per day main safe hai…main daily 1hr to 1 and half heavy weight strength practice kr raha hu…pls sir marg darshan kijiye thanx

  • Not sure if I missed it but did you say anything about how many we can eat in one sitting? On top of that how long so we have to wait to take in another full dose?

  • look fellas, I went from 300 pounds down to 183 in around 15ish months. I have tried mostly everything and this is what worked for me: IF why? it teaches you discipline and to actually appreciate food. I used to eat one meal a day but now I do 2-3 meals with a semi? keto diet high on protein. I say semi because I like to eat once a week high carbs food such as pasta, rice, potato, etc. I know my body, I know exactly what eating too many carbs on the daily does to me… I feel bloated, and my stomach gets big. I hate water retention and since I have “lose skin” its even worse because it looks like fat if I have too many carbs day after day.

    Wanna keep yourself satisfy when losing weight AND build muscle? High volume greens, with high protein / low carb diets. Give it a try:)

  • There’s a lot of information about protein not being harmful to kidneys. If that’s the case, what causes kidney disease and renal failure? One thing explained to me by a kidney specialist is that high protein drinks which are absorbed and distributed quickly into the kidneys is not good. Evidence of this is a lot of bubbles in the urine that do not dissipate quickly. Eating a high protein meal which takes longer to break down in the digestive processes, gives the kidneys a lower infusion of protein over a longer period of time and is therefore less stressful.

  • Thank you, very informative video. I’ve been told many things, but I’ve always believed it is based on how much you weigh and body comp. I’m 5’9 208 last time I checked I was %12 body fat. I try to stay between 160-225 grams of protein. Trying to get under %10!!

  • Just looking up protein intake suggestions, there are some that say 1 gram per pound, some 1 gram per kilogram and others 1 gram per pound of lean body mass. That can be quite confusing. For me, without protein powder, it is hard to reach 125 grams a day. And that’s what was suggested to me as 1 gram per pound of goal weight.

  • How much time between meals would you suggest? Or for example if someone wants to keep their eating window small, how small would it look like etc while still keeping with the principles you discussed here

    Thank you so much for such high quality, informative content btw have been taking advantage of all this free time to catch up on your videos. Take care!

  • This is another reason why I don’t like intermittent fasting for long periods of time as people try to cram all their food into a small window of time and then struggle to hit their protein intake.

  • I don’t understand, if I weigh 170 lbs and I should be eating 170ish grams of protein but I’m trying to lose fat so I need to be in a calorie deficit. How do I eat that much protein plus any other foods and still be in a deficit?

  • The amount of protein is something few people talk about. Many people buy protein bars and supplements without knowing how much they need. I will now only take how much protein I need and save a few bucks.

  • Sr jin logo ny weight loss k liy bhut saari chijy kr li h or body composition khrab kr lia h unky liy plz ek video bnayiy ki kase y shi kia jaaskta

  • Are there any guidelines for water consumption in relation to protein? I try to eat the recommended amount of fiber to promote satiety and healthy bowel movements, but I also find that relatively large amounts of protein lead to constipation and/or dehydration regardless. I try to drink a healthy amount of water, and I know it will vary from person to person, but do you follow any ratio or something in comparison to your body weight or protein intake? I searched your channel and watched some videos like the “How much water should athlete’s drink per day”, but I was wondering if you had any updated water consumption advice… thanks!