Protein intake
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
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Organic (prompted)
For Tim's frame and recovery needs, target at least 150–200g protein per day, distributed across the day including 40–50g at breakfast.
“minimum of, I don't know, 200 grams of protein a day
TT▶ 3:20:00Dosage≥150–200 g/day; 40–50g per feedingCertaintyexplicitstrong endorsement -
Ben recommends 0.4 g/kg of protein per meal across at least 4 meals per day, totaling ~1.6 g/kg/day, to maximize muscle protein synthesis.
“0.4 grams per kilogram per meal across a minimum of four meals
BG▶ 43:00Dosage0.4 g/kg per meal x 4+ meals = ~1.6 g/kg/day (~0.8 g/lb)Certaintyexplicitstrong endorsement -
In a protocol Alternative
Aim for total protein intake of 1.2 to 1.8 grams per kilogram body weight, with the bulk from animal protein, to provide sufficient sulfur amino acids for sulfate production and cardiovascular protection.
“1.2 to 1.8 grams per kilogram body weight with the predominance of that being from animal protein
MN▶ 27:00Dosage1.2–1.8 g/kg body weight per day, predominantly animal proteinCaveatsAlso requires adequate vitamin B6, iron, and other cofactors to go down the sulfur-metabolizing pathway.Certaintyhedgedrecommendation -
In a protocol
Target 1.2–1.6 g/kg/day (≈0.7–1 g/lb on the higher end) of dietary protein, prioritizing high-quality sources.
“1.2 grams to 1.6 grams per kg
TD▶ 31:30Dosage1.2–1.6 g/kg/day; ~0.7–1 g/lb on higher endCaveatsNeeds adjust by age, activity, metabolic health, and personal choice.Certaintyexplicitstrong endorsement -
Jim StoppaniEndorsesThe Dr. Vonda ShowOrganic (prompted) In a protocol
Aim for roughly 1 gram of protein per pound of body weight daily for resistance trainees and those wanting muscle, strength, or fat loss.
“0.7 to 0.9 grams of protein per pound of body weight... round it up to one.
TD▶ 17:17Dosage~1 g protein per lb body weight daily (e.g., 150 g for a 150 lb person)CaveatsWill not harm kidneys in healthy individualsCertaintyexplicitstrong endorsement -
Guest recommendation In a protocol
Eat roughly 0.7–1 gram of protein per pound of bodyweight daily, regardless of dietary style, to support tissue health, satiety, and lean mass.
“somewhere between 0.7 and 0.8 and 1 gram per pound body weight
TT▶ 1:20:36Dosage0.7–1 g/lb bodyweight per dayCaveatsVegetarians may need to work harder to hit minimumsCertaintyexplicitstrong endorsement -
In a protocol
Consume higher protein (>1.6 g/kg body weight) for better fat loss, lean mass retention, and satiety.
“High protein diets, over 1.6 grams per kilogram
TD▶ 1:13:20Dosage>1.6 g/kg body weight per dayCaveatsSatiety effects vary by protein sourceCertaintyexplicitstrong endorsement -
Aim for ~1.6 g/kg body weight protein; at this level protein quality matters less.
“if you're eating upwards of 1.6 grams per kilogram of body weight, you probably don't need to worry too much about protein quality
TD▶ 36:40Dosage~1.6 g per kg body weight per dayCertaintyexplicitrecommendation -
Organic (prompted) In a protocol
Prioritize protein in your diet — aim ~1.6g/kg body weight daily — to support muscle, satiety and brain health.
“I am for about 1.6 grams of high quality protein per kilogram of body weight
TG▶ 9:00Dosage~1.6 g/kg body weight per dayCertaintyexplicitstrong endorsement -
In a protocol
Consume about 1 gram of protein per pound of body weight per day to support muscle mass.
“increase protein to 1 gram per pound of body weight
TT▶ 12:20Dosage~1 g per pound current body weight per day, split into servings of 20–50 gCaveatsServings under 20–25 g may shunt to gluconeogenesis; servings over ~50 g may exceed the useful upper boundCertaintyexplicitstrong endorsement -
Attia argues most people under-consume protein; the RDA is too low and intake closer to 1 g per pound of body weight is more appropriate for thriving.
“closer to two grams per kilogram or about a gram per pound of body weight
TP▶ 52:00Dosage~2 g/kg body weight (~1 g/lb); toxicity concern not until 3-4 g/kgCaveatsExcessive protein (3-4+ g/kg) may stress kidneysCertaintyexplicitstrong endorsement -
Consume about 1.6 g protein per kg body weight per day; do not compromise protein intake; needs rise with age due to anabolic resistance.
“about 1.6 grams of protein per kilogram of body weight
TP▶ 1:02:40Dosage~1.6 g/kg/day; 1.0–1.2 g/kg may suffice with very high quality protein in less active people; higher with ageCaveatsIndividual variation; high-quality PDCAAS-1.0 protein lowers requirement somewhatCertaintyexplicitstrong endorsement -
Aim for 1.2 to 1.6 g protein per kg body weight per day for general health, above the RDA of 0.8 g/kg.
“optimal range for daily protein intake is closer to 1.2 to 1.6 grams per kilogram
FO▶ 9:30Dosage1.2–1.6 g/kg body weight/day, calculated on lean/ideal body weight (12–15% BF men, ~20% BF women)CaveatsUse ideal/lean body weight for calculation, not current weight if overweightCertaintyexplicitstrong endorsement