Just How Much Protein Must I Eat Every Single Day Protein 101 Guide

 

How Much Protein Should Women Eat (HOW MANY GRAMS PER DAY?)

Video taken from the channel: Athlean-XX for Women


 

Nutrition 101 Series – What is Protein?

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


 

Protein 101: How Much Protein Do You REALLY Need?

Video taken from the channel: OmarIsuf


 

How much protein should you eat?

Video taken from the channel: Diet Doctor


 

How much protein should you be eating per day?

Video taken from the channel: Cityline


 

How Much Protein Do You Need Per Day?

Video taken from the channel: Dr. Josh Axe


 

How much protein do I need to build muscle Protein requirement BeerBiceps DIET

Video taken from the channel: BeerBiceps


As Examine.com points out in their heavily researched summary on protein:[4] If you’re overweight or obese, aim for 0.54–0.68 g/lb (1.2–1.5 g/kg). You do not need to try to figure out your ideal body weight or your lean mass (a.k.a. fat-free mass). 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.

Teenage girls need 46 grams a day. Adult men need about 56 grams a day. Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding) You should get.

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. H However, if you do intense workouts or have a physically demanding job, you’ll need more. W. The recommended dietary allowance (RDA) predicts how much protein you should eat on a daily basis to guard against lean muscle loss.

The RDA for protein is 0.8 gram/kilogram of body weight, but this is a minimum for the average sedentary adult, aka the “weekend warrior.”. 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. 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 Institute of Medicine recommends adults consume at least 0.36 gram of protein per pound of body weight each day. However, people who exercise regularly and older adults likely need additional. Determine your macros: Protein intake should be between 0.7–1.0 grams per pound of body weight. Fat intake should be between 0.25–0.4 grams.

A recommendation I’ve seen for these individuals is 1.8 grams of protein per kilogram of body weight per day. Many other resources recommend as much as 1-1.5 grams of protein per pound of body weight for those doing intense weight training regularly.

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

To make it easy for you to determine your daily protein intake use, Table 6.2 provides the daily protein requirements at protein levels ranging from 0.91-1.25 grams per pound of body weight per day for different body weights.

“Nutrient Timing: The Future of Sports Nutrition” by John Ivy, Robert Portman
from Nutrient Timing: The Future of Sports Nutrition
by John Ivy, Robert Portman
Basic Health Publications, 2004

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

A review article in the journal Biomedicine & Pharmacotherapy recommends a nutritional regimen that provides 30 to 35 calories per 2.2 pounds of body weight per day; 1 to 1.2 grams of protein per 2.2 pounds of body weight per day, and a fat intake that can cover 30 percent to 50 percent of the non-protein calories.

“Outside the Box Cancer Therapies: Alternative Therapies That Treat and Prevent Cancer” by Dr. Mark Stengler
from Outside the Box Cancer Therapies: Alternative Therapies That Treat and Prevent Cancer
by Dr. Mark Stengler
Hay House, 2018

A good general rule for most people is to limit your total protein intake (animal and plant-based) to 200 to 400 grams or less per week, depending on your weight.

“Grow a New Body: How Spirit and Power Plant Nutrients Can Transform Your Health” by Alberto Villoldo
from Grow a New Body: How Spirit and Power Plant Nutrients Can Transform Your Health
by Alberto Villoldo
Hay House, 2019

An intake of 1.0–1.6 grams of protein per kilogram per day is a reasonable target for individuals older than 50 years.26To maximize protein efficiency, older adults should try to eat 25–30 grams of high-quality protein at each meal throughout the day.27

“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

A reasonable starting point is 0.5 gram of protein per pound of body weight per day.

“The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day” by Denis Wilson
from The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day
by Denis Wilson
Chelsea Green Publishing, 2019

Using these guidelines, a 200-pound bodybuilder must eat between 250 to 300grams of protein per day, or six meals with 42 to 50 grams of protein each.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Depending on your body size, you may need 15 to 25 grams of protein (more precisely, 0.15 gram of protein per pound [0.3 g/kg]) every three to five hours, with a particular focus on refueling after workouts with adequate protein.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

According to current guidelines, dietary protein intake should constitute 10%-20% of total daily calories, except in the presence of nephropathy, when the recommended daily allowance (RDA) for protein is 0.8 g/kg body weight/day or -10% of total daily calories?”.

“Diabetes in America” by National Diabetes Data Group (U.S.), National Institute of Diabetes and Digestive and Kidney Diseases (U.S.), National Institutes of Health (U.S.)
from Diabetes in America
by National Diabetes Data Group (U.S.), National Institute of Diabetes and Digestive and Kidney Diseases (U.S.), National Institutes of Health (U.S.)
National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases, 1995

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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108 comments

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  • Thanks Dr. Axe!
    I was concerned because I read things about how excess protein is hard on your liver, digestion and insulin (due to gluconeogenesis).
    I guess I’m safe because I’ve been very active! Plus I thought I needed.36 grams per pound. Doing what feels right often seems to work best for me. Thanks for the great information!

  • Don’t eat 10 eggs a day they are high in saturated fat. Eat 10 egg whites instead. Also have loads of chicken breast and whey protein to hit your protein numbers daily.

  • Hi! Thanks a lot for this useful video. By the way, I hear a lot of people keep on talking about Custokebon Secrets (look on google search engine), but I’m not sure if it is good. Have you tried Custokebon Secrets? I’ve heard several incredible things about it and my work buddy lost lots of weight with it, but she refuses to tell me:(

  • one question: sometimes it becomes difficult to intake even 0.8 g/kg body weight. But i do work out few times at home in a week.. So, will that reduce my muscle mass?

  • Its still surprise me just how a lot of people do not know about Custokebon Secrets (do a google search) even though many people lost tons of weight with it. Thanks to my personal friend who told me about it. I have lost a lot of weight.

  • So you saying that my gf that weights 155lbs should eat up to 155grams of protein
    Im 240lbs guy eating that much and im making gains for years now
    Da fuck lady

  • So what i am getting here is since i weigh 187 pounds and i want to get to 160 pounds i eat 160 grams of protein a day, put myself in a caloric deficit, and manage carb and fat macros to fit that deficit?

  • Does this apply for cutting since everyone ups protein when they cut? Like if I am 200lbs cut down to 180lbs what do I eat 200g just to be sure or 180g? I would think you would then loose muscle if you ate less?

  • Is this x lean body weight mass? I’m 100kg at 17% body fat that would mean 83kg lean body mass. That makes sense to me. And doctor don’t you read the most recent research on physiology and diet. It states that consuming this very high amount of protein causes kidney damage due to hyper filtration! It goes to show that you shouldn’t always trust titles and uniforms. I’ve made excellent gains eating much less protein than this doctor recommends

  • What’s up, Raskolz. Just to make it clear, setting protein intake on target bodyweight is simply a surrogate measure of LBM plus a small safety buffer. This removes the need to calculate your LBM, and it’s a simple way I’ve found works effectively in my practice.

    If you want to be a little more anal-retentive about things & you have a reliable method for estimating your lean mass, then set protein at approximately 1-1.5 g/lb of LBM. This will prevent overweight & obese guys from setting protein unnecessarily high, and underweight twiggy dudes from setting protein too low, which can happen when you set protein using total bodyweight and running the typical protein recs in the literature.

    Glad you all enjoyed the vid, thanks BrOmar for hosting these clips.   

  • Thanks for the great video and guides Dr. Scher. Question about the reference weight, so I’m 6’0” (183cm) so which reference weight do i choose as there’s a range from 157-170? Thanks again ��.

  • Omg 8 years of waisting time and finally someone gave the best tip ever I’m so fucking glad to see this video know i know how to gain muscle thanks man��

  • After watching the interviews with Naiman, I’m very confused. His recommendation is very different of that of Diet Doctor and he recommends drastically cutting dietary fat in addition to carbs for fat loss, especially in diabetics or people with insulin resistance. For example, he specifically says that a 5’4 female should aim to eat 120 g of protein (not 120g of meat, 120g of protein specifically), and eat a 1:1 fat to protein ratio for maintenance, but a 1:2 fat to protein ratio for weight loss (so 60 g of fat to 120g of protein). It seems to be that Diet Doctor would recommend between 66-95g of protein for that individual, and probably would not recommend only 33-48g of fat per day. Honestly, the more I watch interviews with people in the low-carb sphere, the more confused I am about protein, whether eating high fat (proportionally or absolutely) is OK or not, about vegetable oils and about processed food and how it’s defined. There are many perspectives that seem to make sense.

  • omg. thank u….. i have the strength to take down an inconsistent 240lbs body builder, but my arms are pretty small…. i been this way for a year or 2…. all these “gym bros” are catching up and passing me…. maybe not in strength, but size….

  • Lovely Video! Excuse me for butting in, I would love your thoughts. Have you thought about Chireetler Fitness Brethren Rule (google it)? It is an awesome one off product for learning some amazing body building workouts without the hard work. Ive heard some pretty good things about it and my best friend Jordan finally got astronomical success with it.

  • I like to keep everything simple, I just eat a leisurely belly full of meat and eggs. Once I’m full, I’m done. Once per day, or once every other day, or once every three days. It all depends on my desired level of leanness.

  • you realize how much protein is 170 g. Im trying to build muscle and im 170 lbs. I just cant fit that much food it cant be that much.

  • My cooworker laughed when I told them I was planning to lose fat with just implementing Custokebon Secrets, but after I showed them great results after I used it they’re begging me to tell them about it. Of course I won’t tell them the detail about this diet plan, hahaha

  • I have allergies on many foods and It is hard for me to find a diet that doesn’t include particular foods. Then my friend sent me link to the website called NextLevelDiet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

  • Now I’m feeling strong because I got 3kg of lean muscle in 1 month. I only visited website called Next Level Diet and they provided me with diet plan, training plan with amazing tips. Believe me!!! #*Next Level Diet*

  • Guys. lost lots of weight doesn’t need to be hard (I used to feel it did). I will give you some advice right now. Look for a popular weight loss system called Custokebon Secrets (look on google search engine). Thanks to it I’ve lost a lot of weight. I shouldn’t even be talking about it cause I don’t really want a bunch of other guys out there running exactly the same game but whatever. I’m just simply in a great mood today and so I will share the wealth lol.

  • Fat loss is such an art now, it’s such a shame muscle gain is still a guessy science. With no one protein being equal, how will it ever be possible to determine how much we need to consume. 100 grams of protein from whey and 100 grams or  protein from tuna are going to give you different results. There are way to many variables in these studies…

  • Old school info on protein. Especially animal protein which is the no1 cause of all disease. look up vegan body builders who have been plant based for years!

  • I’m forever fiddling with my macros every time I read/hear some new advice! It’s very difficult to near impossible to know what the right split should be between the 3 macros! I suppose given that I’ve lost 80 pounds so far on keto I must be doing it right for my body lol. Your chart says I should have up to 110g of protein if I eat 3 meals. I only eat 2 meals, so do I just consume 2/3 of the 110g?

  • Key of this video (I keep forgetting)
    63kg x 1.3 =83g protein
    Weight in kg x factor = g of protein
    (0.8 not active 1.8 very active)

    See 2:34 for protein size.. etc
    25g chicken breast
    11g salmon

  • Has anyone used the Custokebon Secrets to lost a ton of fat? Simply do a google search. On there you will discover that an awesome tips about how exactly you can lost lots of fat. Why not give it a chance? maybe it will work for you too.

  • I eat around 30-50g of protein a day, and I’m a teenager that doesn’t move much. These comments are scaring me..? Am I eating too much chicken and pistachios?��

  • Just want to see if I got this right, is he saying (in basic terms)

    when maintaining you don’t need as much protein

    -when cutting eat protein based on the weight you want I.e as he said 300 pound person could eat 180grams if desired weight is 180pounds?

    When bulking eat more protein (kind of the same as cutting by eating the desired weight in grams)?

    Just trying to get my head round it a little (don’t worry I know everything’s relative to each person so Answers can’t be exact) Wondering what his methods are roughly for maintenance, fat loss and bulking?

  • Yup, I aim for 180 grams. Any less and I’m starving. Fats whatever comes with. Carbs as low as posible. No macros. Combined with intermittent fasting.

  • Nice Video clip! Apologies for the intrusion, I am interested in your opinion. Have you heard about Ponnordaz Impressive Remedy (just google it)? It is a smashing one of a kind product for discovering how to pack on solid muscle mass minus the headache. Ive heard some incredible things about it and my mate after a lifetime of fighting got amazing success with it.

  • Room full of mostly quiet people waiting to start the conference? Better add some heavy metal music over it to showcase the awesomeness that is about to begin. 

  • Been carnivore for 2 weeks and eating all meat eggs and bacon i can, its béen wonderfull. Im eating like 5 eggs and at least 0,5kg of meat everyday.

  • This must be mostly lean bodyweight. If you have 100 extra pounds of fat you are carrying I assume you don’t need 50 more grams of protein.

  • I wonder how much genetics factors in to this. I have a vegan buddy who eats a shit ton of fruits and vegetables and consumes around.5g/lb of bodyweight and is always making huge progress in the gym. Is it because he’s at a caloric surplus?

  • I see Omar’s using the NewAge water bottle.  Tell @Furious Pete that we want to buy JUST the shaker cup. I have the mouth piece, I just want the shaker cup. Thanks!:)

  • I went to the sites listed but the problem that I see is it talks about time-restricted eating but then talks about breaking the protein up in all these little meals. I have done OMAD for years but according to these sites and some others, protein can not be absorbed all in one sitting and should be spread out. Well, then how would you do OMAD? Then other sites you go to say that is all horse hockey and then you have the whole “too much protein is the same as eating chocolate cake” theory. I don’t know-how in the world Adam and Eve ate without the internet.

  • I realize I’m not getting enough protein a day. I’m probably getting more carbs and fat than anything when I think about it. Thanks Doc. It’s time for a change.

  • Back in the day, it was 0.8g of protein per kg of body weight for general health, there was no “to lose weight” just as long as you met the general health recommendation. For weight gain with resistance training it was around 1.2 to 1.6g of protein per kg of body weight and if you were an endurance athlete it was 1.4g
    That was before obesity was so prevalent so I figured these recommendations would decrease to make up for the increased fat weight. To my surprise, the recommendations have increased.

  • Please simplify this……how much in Pounds of meat for a 65 year old female, mostly carnivore exercising 5 days week(resistance bands and lifting) should one eat? I don’t understand how to calculate the grams per kg etc. Just need a simple guideline for how much in Pounds of meat for each meal, please. Thanks! Enjoy listening to Dr.Brett very much:)

  • Those who talk shit about eating whole eggs shouldnt be lifting lol..go do aerobics or ballet dancing instead. Whats the point of this half assed nutrition when you cut the most critical foods required for muscle and strength which is the yolk. No yolk=no testosterone which basically means that you might as well get a surgery and remove that testicles and penis and embrace womanhood instead stick to the cornflakes diet

  • I have been weight training for years…and I believe he is right about dieting and consuming more protein…i definitely lost weight faster by consuming more protein.

  • if you’re over your protein macro (on Keto) early in the day, but are low on all other macrosdo you stop eating? what can you eat on keto that isn’t high in protein?

  • I’m 204 at 26 percent body fat.
    My goal is 175 at 10 percent body fat. How much protien should i be eating a day my LBM is 150. I would really appreciate anyone answering just trying to get healthier.

  • Is there a high protein with 1gram or less fat if I am trying to really burn the fat I have and not put in to much fat while dieting.

  • Dr Axe….how can you suggest how much protein one should eat without suggesting to have a blood kidney profile taken..FIRST. If one has stage 3 kidney disease without knowing it which is very common and they followed your advice here they would be damaging their kidneys even more. As a stage 3 ckd patient I believe this is a dangerous video. And it makes me wonder how much I can trust your advice on other health issues.

  • Athlean-XX for woman i wanted to ask im 15,90 lbs and i want to work on my body to get a flat stomach,bigger butt,small waist and then do some weight stuff for arms here and there so how many grams of protein should i be eating a day??

  • Bro my weight is 98 kg so how I am able to take 215g of protein per day and I’m vegetarian so its almost impossible for me so how much should be enough for me to loose weight and put on muscle mass pls anybody reply

  • My friend laughed when I told them I was planning to reduce weight with just implementing Custokebon Secrets, but after I showed these people great effects after I used it they’re begging me to share with them about it. Of course I won’t tell them the details about this diet plan, haha

  • I read loads of superb reviews on the internet about how Custokebon Secrets can help you lost crazy amounts of fat. Has anybody tried using this popular fat burn methods?

  • I have goute so i am afraid of protein period! And i don’t know to eat! I can’t eat red meats and i can’t eat certain veggies and fruits and nuts….so i just don’t know anymore!

  • Don’t take protein in pound/weight.calculate pound body weight in kilogram weight. Ideal protein needed to u build muscle is 0.80 × body weight in kilogram

  • I would say you need to up your proteins carefully. I was eating about 20grams a day, (120lbs, bodyweight), now I eat 75gramms a day, big results, once I stop gaining muscles I can up that to 100, and so on.

  • Lot of Misinformation. You don’t need a lot of Protein. You just need a little over the base if you are building muscle. Excess Protein will be converted to glucose and heck after that it will store which ultimately gets stored as fat in adipose tissue. 0.8g/kg is good enough. Better watch Videos from Dr.Berg and Thomas DeLauer for correct info.

  • i think i should note he said FAT FREE MASS. Not LEAN BODY MASS. Lean body mass is the mass of your muscles. Fat free mass is EVERYTHING except fat, which includes bones, organs, lean mass, etc.

  • Does the amount of protein needed based on my workout? If I don’t work out as intensely as normal one day do I need to adjust the amount of protein?

  • How many friends and family members that you know, have protein deficiency? The problem in America and other westernized industrial societies is EXCESS not deficiency… but knowing that doesn’t do much for sales!!

  • Guys, burn fat does not need to be hard (I used to feel it did). I’ll give you some advice right now. Search a diet plan known as Fenoboci Diet Plan. Seriously, that course has transformed my entire life. I probably shouldn’t even be talking about it because I do not want a bunch of other folks out there running the same “game” but whatever, I am in a good mood today so I will share the wealth haha.

  • You may have have to say, if lean protein is good or fatty protein is good.
    And which quantity is correct one you said in your video or the one said in the link I mention in comment

  • This question, I’ve asked over and over again! Many in the Keto community simply won’t answer this question. Being a T1D, I also know that protein raises BG levels slowly… So, Thx for answering this perplexing question.

  • Eating too much protein can spike your insulin which makes you fatter and excessive amounts of protein can be stored as fat… there have been studies that proved too much isn’t necessary to build muscle. People who consumed 0.67 grams per pound of body weight vs 1.0 grams per pound ended up with no differences in muscle gains!

  • Hi there, I want to know if Custokebon Secrets, will work for me? I see a lot of people keep on speaking about this popular lose weight methods.

  • Summary: eat 1 gram of protein to conjunction with your goals. I.e. If you weight 150 and want to weight 180 you should be eating 180 grams of protein.

  • Its still shock me just how some people don’t know about Custokebon Secrets even though lots of people using it. Thanks to my personal mate who told me about this. I’ve lost a ton of fat.

  • My doc wants me to loose 1stone my sugar is stay ing around 5=6 most evenings and higher in the morning why does it spike over night diebiets 2 I take 2 tabs a day metformin

  • Today I couldn’t explain properly to a lady that it was saying, we don’t need to count or keep an eye to the protein intake even if we are vegetarian as there isn’t exist protein deficience how can I explain properly that she isn’t right? Thanks

  • I shop at Whole Foods. Know a few workers.

    One day we were talking about protein and all the bodybuilders, WWE wrestlers, and known fitness personalities who shop there.

    We all agree that almost no one is buying beef, chicken, and seafood in quantities that would indicate they are consuming 1 g per pound. Even if they are drinking a 50g protein shake at home, it does not work out.

    It’s the wannabes who buy crazy amounts of protein.

    People exaggerate protein.

  • im confused about the ” how much protein should you consume ” I get that he said it varies depending on your ideal weight and what type of training you do, can someone point me in the right direction for this, any sites or articles??

    So if I’m doing lots of cardio and some endurance and have an ideal weight of 65 kg, I’m guessing I should be around 1.2 1.7g / 65kg so around (78 110,5) g protein / day

    Since im doing more cardio and endurance not so much strength I guess I can be on the lower end of that??

  • for me this is way over the top, too science based, a lot of technical terms being thrown around. What ever happened to 5X5 and just being sensible with what you eat?

  • Do anyone know about Custokebon Secrets? Does it really work? I hear lots of people burn their fat with this popular weight loss diet plan.

  • Great Video, I wrote about the protein macro requirements in our Banting Solution book wich is endorsed by Prof Tim Noakes. I have also developed a program back in 2014 that calculates exactly how much macro protein, fat and carbs a person should eat to either lose weight or even for those with different activity levels. Been doing client meal plans for many years on their unique macros and I have only had success. Side note a high protein diet starts at 170g macro or I like to refer to it as net protein, it will work out to about 800g cooked chicken. This is only the start of high protein. But I agree on the 0.8g is to only prevent dificiencies. Best time to consume proteins would be midday at lunch outside of the dawn phenomenon stage when doing keto/low carb. ��

  • Hello Dr. Axe, l have stalled. I have been trying to break through this stall for weeks now. I weight 162 pounds doing Keto. Should I increase my protein to 100g. Right now I’m eating about 78g. Please help. Thank you

  • I understand that consuming high levels of protein upwards of 2 grams/lb of bodyweight is wholly unnecessary. But, say one’s favorite food source to consume is protein? Would I truly be limiting my performance/progress by consuming extra protein at the expense of carbohydrates? 
    Thanks

  • how can I build muscle without gaining fat from carbs, I do know you have to eat a lot of carbs an protein to build muscle but if I just start eating a lot of carbs I’m going to gain fat also an I don’t want that. any suggestions for me?

  • He’s lying guys. You need 5 grams of protein per pound of bodyweight to be jacked. Anything else is not gonna bring you any results. All in Protein powder of course.

  • I’m not eat meat fish only egg..i eat 7 8 egg white per day and jogging 40 minute per day little bit beans soya sometime with brown rice dinner chapati..is it safe to eat 7 egg white per day

  • I can’t help but think that the paltry protein requirements listed in the RDA were influenced, to some extent, by the plant based ideologues who have such a large influence over the governing bodies that publish these recommendations. Since the foods these plant based people favor are either low in protein, incomplete in all essential amino acids, or are not as biovailable, it makes sense that they would demonize or minimize the importance of the very substance that their foods are lacking. I think Dr. Ted Naiman’s simple dictum that we should “eat protein to satiety” is the most prudent advice. When you truly examine many of the arguments regarding the so called “dangers of high protein consumption” its adverse affects on MTOR/IGF-1 cancer as well as its role in kidney disease they are a bit spurious.

  • As much as your body wants. I eat nothing but raw animal products: eggs, fish, milk, liver, brains, kidneys, heart, shrimp, honey, butter, and blood. Try it and you will see your body aches disappear including joint pain, head aches, and lethargy, insomnia, stamina problems, allergies, indigestion. Your skin glows, your hair grows thicker and shiny, your teeth naturally loses the plaque build up.

  • However, in all seriousness, rewind the calendar back 300 to 400 years. Would we really be wondering how much protein to eat? How come people 300 to 400 years ago were in good health but we are analyzing this stuff to death and we don’t have an answer? Maybe God knew what he was doing when he put fat & protein inside of the same food source (aka animals) in which He was almost saying “Eat Meat!” This hyper-analyzing in today’s society is very funny from a historical perspective.

  • I can’t really isolate any one variable, but the combination of Keto (with higher protein close to 2g per kg body weight), intermittent fasting, and moderate resistance training helped me with recomposition from skinny fat to a more lean build. Because of the resistance training, I intentionally boost protein intake higher than probably recommended for Keto, but it seems to work for me. Also, I’m 51, so recomposition is not age dependent, in my experience.

    That being said, probably the biggest change (at least for weight loss) was eliminating processed foods and complex carbs. Consistent resistance training and protein intake fit in there, for sure, but I can’t really quantify it exactly.

  • Omar, I have a question. There’s a personal trainer at my gym who says 1g of protein peer pound of body weight for muscle gains and 2g per pound of body weight for serious mass. Personally, I think 1.5 should be the absolute most. He also says protein can not be converted into fat? I know it is very unlikely for it to go into fat, but is that possible?  I’m sure any macro nutrient can be converted into fat.

  • NextLevelDiet website makes it simple. Select food you like and they give you PERSONALIZED meal plan with tips, TRAINING PLAN and healthy recipes.

  • Is the ratio per actual pond of body weight, or ideal body weight, eg let’s say I want to drop from 272 to 212, do I need protein for that extra 60 lbs of body fat? Thanks, very informative video!

  • Meat is around 30% protein, that says it all! So, you should not bother with the question; are you eating too much? You can only maybe eat too much if you are also taking artificial protein supplements, not from real food! One thing you are definitely taking to much is carbohydrate! Try eating too many carbs from real foods, not grains cultivated by agriculture but by eating real food you can find in nature, it’s almost impossible, it’s incomparable easier to find fat and meat because animals are everywhere. Agriculture and human technology regarding food are making us sick because our bodies are still natural, for now.

  • Watched your recent videos and then saw this video ����������you have really worked on your presentation skills!You are literally shouting in this one������its kinda cute!

  • How do I calculate the amount of protein needed when I start doing a calorie deficit by lowering my carbs? Can you explain how to properly measure the amount of carbs, fat and protein for daily requirement?

  • I am adeel from pakistan,
    My weight is 88 kg
    I left gym 6 months ago, now my weight is increased,so plz teach me how to alway fix body weight,
    And different body excersies to weight loss fast and be always fit and slim.

  • I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit NextLevelDiet and get a real diet, stop taking fuc*ing pills.

  • Hi doc I am on type 2 diebeites my reading are 6 = 7=5= 6 should I be taking 2 malformation a day please I am trying to loose 1 stone xx

  • I am a 73 year old type 2 diabetic male. I weigh 155 lbs and am physically very active. If I go over 80 grams of actual protein per day my diet controlled blood glucose will go up. I am 99% carnivore. That is less than 1.1 gram per kilo of existing body weight (also very close to what for me is ideal body weight)

  • I can give up potatoes rice and pasta but I would like to have 2slices of homemade bread a day and 50gr of beans twice a week do you think I could do this diet any advice please Linda

  • Nope sorry this doesn’t work for everyone, too much protein and my blood glucose starts heading back into pre-diabetic range. For those of us whom are very insulin resistant gluconeogenesis becomes an issue with excess protein. I can’t do KETO carnivore I can eat a little more protein with ADF BUT I can’t do this every other day either, just tried, tried again and blood glucose stated to climb again. I eat breakfast and lunch on my eating day. I can’t eat protein late at night.
    n=1 be your own experiment. I’m sticking to WHO guidelines

  • Arey laavde, hindi mei bol, English mein to gore b bolte hai, aghar English mein hi giyan sunna hota to tere channel pe comment krne ko aana tha. Samj ni aata aghar india mein paida hote hai ese namoone to English kahe ko jarna ka, hindi bol saaf baat hai agla samj b jaaye.

  • my questions doctor is I take 3 shaking protein everyday between meals to reach 175 pounds grams based on my wight to gain muscles Im I in right track and I’m not beginner thanks

  • It would appear that being in a glycolytic metabolic state and the increased oxidative stress that such a diet creates necessitates higher protein requirements than when one’s metabolism is in a ketogenic state.  I felt the need to have a much higher protein intake when I was consuming significant amounts of carbohydrate, but now, I actually avoid getting too much protein as it makes me not feel very well.  Fat is the forgotten macro! Eat more fat, make more gains!

  • I hear a lot of people keep on talking about Custokebon Secrets. But Im not sure if it’s good. Have you ever try this popular weight loss secrets?

  • I read lots of good reviews on the net about how Custokebon Secrets can help you lost tons of fat. Has anyone tried using this popular fat burn diet plan?

  • These nutrition videos are so great. It’s damn near impossible to find any scientific research about fitness nutrition b/c of all of the Bro science out there. You google “fitness nutrition” and all you get is bodybuilding.com links. Awful. 

    Thanks Omar and Thanks Alan!

  • I need to lose lean body mass. Yes LOSE. I need to lose muscle connective tissue tendons cartilage and make the mitochondria in whatever muscle I have left over more metabolic Li active. Can somebody tell me how to do that. I am 5′ 4 200 pounds 121 pounds of lean body mass, Female 55 years old. I cannot seem to get below 200 no matter what I do it doesn’t matter if I go vegan carnivore Quito doesn’t matter I can’t go below 200. My next step is a full 4 at blood panel with every single bio marker of a manageable available to me to be tested. I know my joints are starting to break down because of the excess body fat. Something has to be telling my system despite me eating day after day after day a very low calories something has to be telling my system to cling to this excess body fat. I can’t figure out why your body will hold on to that much body fat when the joints are starting to break down I don’t get it. My right knee is shot. My next step is to exercise long slow walks 90 minutes to 2 hour walks daily. Yoga. Strength training. Any other suggestions? I seem to be eating when I’m hungry stopping a soon as soon as I sense that I am close to full. I do not like to feel full.

  • This video has good advice, but I’m not sure about the best diet plan which i need to use, only because I have never used any. Anyone tried using the Fenoboci Diet Plan? I’ve noticed several people refer to awesome things about Fenoboci Diet Plan.

  • So if I’m trying to loost body fat and I weight 155 with over 23% BF, is it ok to take 160 Grams of protein or more, as for carbs I eat mainly oats about 60 grams in the morning to have energy and the rest is just vegetables roughly about 60-70 grams? I do indeed exercise by the way, mainly resistance training and cardio 4 times a week. Pls help doctor

  • I’m always confused by claims that we need to eat point whatever per pound of body weight. That would literally mean that I as an obese person on a weightloss journey would need to eat over 200 grams of protein in one day according to your calculation. Even 100 grams to me would seem way, way too much. Guess I’ll just keep getting the 50-60 I get each day and leave it at that.

  • do you even lift…that was awesome, lol  I’ve heard that too much protein is bad for the liver.  of course that is probably a true statement.  but what is too much.  I would guess that you and other fitness gurus would differ with the main stream medical peeps

  • Fantastic videos. I would love to hear about the effects of exercise on metabolismif it is at all a factor. I do realize that exercise doesn’t play much of a role in weight loss.

  • Thank you for being so clear and precise. Ive been searching about this topic, you hav no idea how many vids ive watched and yet didnt get any useful information. your vid is the best so far!

  • Did you hear about NextLevelDiet? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • 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!?

  • I smack on mixed nuts with no salt. Thanks for the video as I’m gaining muscle I’m trying to figure out my calorie burn and what I should be eating now.