Hi all, A subscriber (Dori Lahav Waisberg) used this information to create a free protein calculator which you can find here protein.dorilahav.com/ With this calculator, you can input your weight, sex, body fat, and diet type to get a custom minimum protein recommendation!
the reason for vegans showing the same result is that vegans eat much more variety of stuff with protein so their total amino acid count goes up to the threshold needed for similar muscle growth instead of more protein they need to get better protein powder for supplementation which is a combination of multiple vegan protein sources.
Too many people on CZcams saying stuff like 3x your weight in protein a day with no science to back it up. Everything you say is backed with science, it's so useful for people starting gym to know they don't need like 180g protein at 60kg bodyweight. Good stuff.
What this explains is that those with higher body fat don’t need those extra calories of protein and so it’s easier to be in deficit increasing their fat loss and getting closer to body goal. Cheers mate. Good info.
@@FlowHighPerformance1 With respect to caloric deficits, wouldn't those with high(er) bf want to sustain protein intake @ 1g per every lb (or 2.2kg) of LBM (key word is lean) and decrease fats first since fats contain over twice as many calories per gram as protein as muscle mass is metabolically more active than fat? This kind of suggests the PSMF diet but that's a whole other conversation.
Ideally yes. But in the real world, I tend to preference whatever diet strategies provide the best adherence. This may sometimes mean consuming slightly higher fats for a little more diet flexibility 👍
@@generalmgr7729 there is a minimum amount of fats needed per day for healthy hormone production, so you can't just cut out fats to increase a caloric deficit
I weight about 100kg at 1.77m height and I already had the idea, that my excessive fat doesn't need extra proteins. So I calculated how much i would weigh at BMI 25. It is about 78kg. So I took 80g*1.5/kg/d*80kg=120g/d. Following your table it is 100kg*1.2g/kg/d=120g/d. The calculator, using the US-Navy body fat method(31% for me), told me... you guessed it 120g/d. Feels good to be correct once in a while :-D
a high protein intake also includes your body working harder to break it down and since, breaking down food is a slow process it takes the calories from the fat in your body, so doing a high protein intake and then starting working out will make you loose fat super fast and reliably, i went from 30% BF to 15% in a VERY slow but steady year of progress
@@Messup7654 if you eat more protein at "maintenance" and less fat or less carbs, dont matter really, then you will loose weight because your body works much longer on breaking down protein, so it will use more energy on it, so at your "maintenance" you are actually in a deficit
@@def5100 Deficit can occur either you cut down ur daily intake calories or burn more calories. So, if u r on maintenance and you are working out + cardio you are actually already on deficit state.
Agreed. Most of studies done on lifting are bullshit( badly planned and badly executed), this guy finds the few good ones and gives good infomation based on that.
Great vid. Would have been interesting to see what the minimum required protein intake is for muscle retention when you enter into a calorie deficit, and how that minimum changes based on the severity of the deficit. Keep up the good work!
You can actually not only maintain but also build muscle while in a caloric deficit as long as you eat enough protein and workout. The amounts are slightly higher than if you were bulking and increase the lower your body fat percentage gets as you're losing weight.
Wow! Thank you so much for this. I have been looking for information on this matter, being someone with insulin resistance and 25% body weight, so I am thrilled that you have covered it. With the standard advice, I was consuming too much protein, and my blood glucose kept rising.
Omg talk about timing, last night I was debating if I had to eat another chicken breast sandwich even if I wasn't hungry. I always thought it was 1 gram per pound of body weight so I was trying to reach 180 grams of protein every day. According to your chart I just need 123 grams. That saves me time eating and money on food/protein shakes. Thank you!
For vegan, there are 2 factors that determine protein quality, first is Amino acid score and second digestibility, both are inferior to animals source, but as long as u eat protein from different sources (legumes, nuts , grains and seeds) which is normally we do, the first factor is nearly negligible and we can get the essential amino score of 1 , so this leaves us with 2nd factor, digestibility which plant foods tend to have 5-20% lower digestibility than animals souce, for safe, i would assume 15% inferior, add those to 1.6g/kg and u get 1.85g/kg , this assume full vegan, for lactoovo vegetarian, might be 1.7g/kg. Fyi, lower digestibility doesnt mean vegan source are inferior, it is just that vegan source are high in fiber which we need so much for health, the vegan isolate protein have a 95-99% digestibility which is equal to animals source. For vegan, dont worry, that is a good choice. Just add 10-15% on top of normal protein requirement.Ignore those that tells u need 50% more protein on vegan Thx
The Vegan vs Omnivorous diet only equals out bc it was soy protein the absorption % of many plant based protein is below 70%. Not all protein intake is made equal, thats a thing to keep in mind
Exceptional video. Thanks a ton for possibly the video with most clarity on this subject in youtube as on date :) Have been searching for this holy grail for close to an year and today I got my "clear" answer after seeing your fabulous video. Great job. Thanks once again for this amazing video. Love the way you break it down into simple points and amazed at your clarity of thoughts and expression. May the Universe bless you with the best of everything
There’s also another factor : Pre resistance training diet You need more protein to bring out the stimulus I started out with 180g of protein @ 92kg bw 18% bf Now I’m at 225g @ 105kg 22% bf And I physically feel weaker if I go below 200gs
This channel is Gold. I am a living example this calcs are ok. I've been eating 1,4 a 1,5g/kg and the muscles are comming. General indication I read was 2g/kg but I didn't get there and It is still fine.
Very helpful detailed video. Appreciate your dedication brother. ! Underrated channel, one of the most useful articulated helpful fitness channels out there! 100k soon!
I always refer to this video to my friends. And came back to watch again. The general 2g/kg people say Is too much for me. I go over 1,5g everyday. To me is ok to achieve 1,7 and is enjoyable. Fits my lifestyle.
I'm sorry but who the fuck are you??! This is brilliant. These vids are nuanced and detailed but with an economy of words. Every idea is expressed clearly. Final score of 11 out of 10.
I would seem to me that simply applying the original calculation to relative lean body mass instead of total bodyweight, would be the most accurate method of getting the minimum requirement threshold and beyond. No need to account for sexual orientation or how much body fat you're carrying because lean tissue will weigh the same regardless if it's male or female.
Yes, that is the most accurate way. The issue is that it is much more difficult and impractical to calculate lean mass. It is quick and easy to scale protein relative to bodyweight 👍
plant based vs. animal based: 1) soy is the most complete, so a 100% soy protein diet will show the least difference 2) even with non-soy-based protein diet vs. animal based diet, the differences will get smaller the more protein you eat. Say at 3g/kg the difference will be minimal, but below 1.5g/kg non-soy-based is will be significant.
High age also has an influence as the Leucine trigger level for muscle synthesis increase. Means you need to get more leucine for the same skeletal muscle synthesis by either eating more protein in general or by adding a bit of leucine to mimic the former.
It’s 0.8-1 gram of protein per pound of bodyweight, for example I’m 165 Ibs so I’ll have to eat about 132-165 g of protein per day, I usually eat more just my preference but that’s just a good baseline.
Great video. There are also synthetic whey's for vegans like the clear whey from my protein. Also, Pea+rice at 2:1 ratio gives you a good amino acid profile. Seriously at this day and age if you are living in a developed country it is almost certainly possible to find plant based substitutes that are equal to animal based proteins. Even if you live in a poor county, things like TVP or textured vegetable protein made from defatted soy is around 50-70% high quality protein. I just started doing 200grams regardless just to see how it goes.
Disappointed to see that age as a factor was completely ignored. As an older lifter , in my early 60s, my understanding is that our ability to metabolise protein significantly diminishes with age. However, there seems to be negligible guidance on how much us older lifters should boost our protein by to compensate.
@@FlowHighPerformance1 I really appreciate you taking the time to get back to me. I got the info from a CZcams channel called fit and 50. The guy on it cited a study but he also said the research on it was very limited. I follow a lot of exercise channels and have never seen it referenced anywhere else, including channels that specialise on older lifters. Many Thanks
Protein should be taken with fat as that triggers bile to breakdown fast which also helps break down protein for better absorption rather than it turning into glucose
with that logic, whey protein will kill your gains..... definitely not true. For future reference, if anyone is claiming that a specific food group is must be included or excluded from a diet, they are most likely spreading false information. Furthermore, hormone changes within the normal physiological range have little impact on muscle growth. This only becomes a more important consideration when discussing anabolics 👍
@@FlowHighPerformance1 nice , cuz i love milk but ever since i heared it lowers testosrone i been trying to cut it out , thankfully now i dont have to worry much. Thank you for the answer :)))
This video saved my head from paranoia I was taking the most general guideline of 2g/kg which led me to believe I had to eat 190g of protein daily, was really losing my head as rn my goal isn't that much muscle gain but fat loss (while maintaining muscle) and was starting to eat way over my maintenance everyday which is the opposite of my goal... Since I am sitting around 29-30% bodyfat look like i should do just fine with ~124g of protein everyday, this way I should only focus on minimizing carbs (which a doctor advised me) as hitting protein will be super easy now (and eat -500 calories everyday)
U will lower your tdde and lose a lot of muscle mass even if u supplement with adequate protien, if u do the daily calories restriction route. Waterfast cycling will get u the best fat loss and fast too, with minimal loose skin.checkout dorian wilson's videos on the topic.
@@Akgamestar137 If no one answered your question...since you are such a high weight and bmi, the major factor is lowering your carbs. What is the weight you want to be? Since you used lbs, multiply that number by 0.6 or 0.8 in your calc app. Pick the answer which is easier for you too eat without difficulty.
Great video! One question which would also be useful to answer is: is there an effective advantage in muscle growth by reaching the recommended daily protein intake every day or is it enough to get it only in the training days?
Many videos and calculators put mine around 170-180g which seems a lot for my weight 85kg. And this would give me 127g which feels much more reasonable. Honestly don't know what to believe but this seems closer to the truth.
Great video as always! I had a quick question about the days I do my workouts. I do a 4 day Push, Pull, Legs and Upper split. Does it matter if I do Push on a Monday this week and a Wednesday next week or another day and so on (sometimes the gym is busy and I switch to another workout for the day). Is this fine as long as I’m giving myself 48hrs between working out the same body part?
Your videos are amazing! You are the best!! It would be great if you can summarise for us the role of Luicine and M-tor in building muscle. Congrats!!!
It's a better example the assessment of protein intake requirements for a individual with 100kg of body mass and 35% of body fat vs 75kg with 12% of body fat, its 65kg of fat free mass vs 66kg so even if the morbidly obese individual weighs 25kg more he would need around the same amount of protein while doing resistance training with maximum around 150-160 grams. If the obese guy takes regular recommendations he would be pushed to take around 200 grams of protein every day without any significant improvement on his health by doing so.
This is something often misunderstood that you correctly noted. You can really see it go off the rails for daily caloric intake for an obese person trying to cut, where they are programmed at slightly below their obese weight for deficit but very likely should be steered closer to target weight calories. Lean target weight, in other words, should be where the protein/macros should aim at then dial each person in with individual nuances.
Random question; do you use V-bar rows for hypertophy? They receive really bad reputation lately from the biomechanics people as the ROM is limited and line of pull not the best for the lats. Ain't it better to use two free-moving handles to avoid this?
nice video! I thought about this topic the last days... but I have a question left: Is there a real minimum/maximum of protein intake per kilogram of bodyweight? I mean when it starts to get unhealthy.
Good question. Yes, I would say that there is a min/max protein intake for health. However, I would say that you probably have to go well out of your way to exceed a healthy range. However, health is a different topic which I am less educated about 👍
There is enough scientific backing that significant excess of proteine (4g/kg a day) did result in an increase in lean mass. However, in most people thats unfeasable and the stimulus was quite small.
This could be condensed to grams of protein/lb of fat-free body weight. Based on the table (13:00) this is around 0.84 g/lb fat-free body weight. Is this minimum for an optimally anabolic state (just at the point of diminishing returns) or a maintenance state (how about maintenance during a deficit)??
Beside the bigger caloric intake, what would be down side of going over 2g of protein for example? I understand the cost/benefit is lower, but if someone dicides to do that, does the insulin spike caused by the extra protein can badly affect somehow? Or maybe any other down side?
I have a question. Is this recommendation (1.5 g/kg/day) specific to days where one goes to the gym, or all days? Is it more important to hit this mark on days where you go to the gym, or does that have no influence?
In every mesocycle we are changing the volume and intesity of the same workout. But When should we change our workout programs with different exercises to continue the adaptation process and avoid stagnation point? Some workouts may not have any substitue like squats and deadlifts. So how we apply the muscle confusion factor in these exercises in long term?
Yes, but this doesn't seem to play out in the DIRECT evidence. Consuming multiple forms of different plant-based proteins will probably yield a complete protein source in most cases 👍
@@FlowHighPerformance1 What plants provide sufficient essential amino acids? If we are looking to build or preserve muscle wouldn’t the scientific evidence suggest that eating animal protein is the most efficient and sure way of providing a complete protein profile for the body to work with?
Yes, in isolation animal proteins provide a greater concentration of essential AA's. However, people don't consume one food per meal - we eat multiple foods in each meal, and multiple meals throughout the day. So within a plant-based meal, you might collectively accumulate sufficient essential amino acids to support muscle growth 👍
just some feedback man, although your content is great, there is some room for improvement. Great animations and objective analysis of research, love this apporach, but you often spend too much time waffling on about simple points, for example, the lean mass vs. body weight section could have been 30 seconds instead of 2 mins. I often find myself giving up on your videos very early because of this haha, either way keep up the good work man
I am a vegetarian so I have been investigating a lot the topic..vegan/vegetarians should be particularly careful not only with the quantity but also with the type of protein they are taking..vegetal protein do not provide much of leucine, lysine, and methionine which are considered the most importants/essentials amino-acids (e.g soybean and legumes are lacking methionine) this should you strengthen your final point that the difference between animal VS vegetal protein cannot be solved with one study on muscle growth, but should take into account many more parameters on long-term health
Do we have any data regarding the optimal amount of protein depensing of the volume training? Simply putted, should I eat a much protein if I traine twice a week compared to someone who'd lift 4+ times a week?
good question. I haven't seen any data on this, but I would speculate that a higher protein diet would benefit lifters training with more volume/frequency compared with those training less - but this is speculative 🤔
Great amount of detail. Also for soccer performance how would you reccomend I spread out my exercises like 2 calf, 2 quad, 2 core, 2 arms. Or what would you reccomwnd
The biggest problem for me is guessing my BFP. I have a scale which says 7% bf, but I look more like 15%. Probably because I store way more on my belly than anywhere else? I have very lean legs, arms, back and face. While the belly and lovehandles get all the fat. It stays a mystery.
so do we need to space the meals out throughout the day too? cuz Ive been hearing that your body could only process up to 40g of protein for muscle growth in 1 sitting, whatever that means. So if you need more protein, do you also need more meals? What exactly is "1 sitting"? Me actually needing like 140g of protein is already stressful enough.
Yes, increasing protein intake can help to build muscle at a slightly faster rate. Although I doubt it would have made visual differences immediately. Maybe you changed other training variables at the same as increasing protein intake? 🤔
@@FlowHighPerformance1 I can tell you at 2½ months it was very noticeable been doing the same gym routine for 6 months the only change I made was increasing protein
I'm a male and I'm trying to lose fat and build muscle at the same time. My body fat is around 20-25% should I still take 0.6 grams of protein per body weight?
Yes, it is much lower than what most people recommend. This is what the evidence suggests is required to maximise muscle growth. Going higher than this amount will probably be beneficial - but probably won't have much ADDITIONAL benefit 👍
Yes, this is true. Although I don't like the term 'plant-based' as I think a regular omnivorous diet is also plant-based. I just like to use the term 'vegan diet' to refer to a no-animal-product-diet 👍
@@FlowHighPerformance1 omnivorous is not plant-based, it's when you eat plant and animals product. Plant-based is explicit and there's no need to use veganism when we just talk about diet and nutrition. You could argue that omnivorous diet is primarily plant-based but that is still not the same. Therefore plant-based is perfect description of 100% plant-based nutrition :) and that kind of nutrition is just one of the many pillars of veganism. Anyway, thank you for your great content!
Is it compulsory for vegetarians to get all the 9 essential amino acids in single meal? Or a cup of rice in the morning and beans in afternoon would do the same work?
How much protein do you think someone needs if they are only doing 1 to 4 sets to failure of each body part a week. So pretty casual but full intensity. I'm not trying to max my gains by getting extra calories. Because I am already over thirty percent body fat and want to lose weight pretty fast I am 5'8 inches tall and 220. I've heard you can get just a 100 g of protein. Do you think this is sufficient? I work a factory job where I use medium intensity.
I would recommend focussing more on calorie intake and lifting as opposed to consuming a very high protein intake. Just make sure to have a decent protein source with each meal and wherever the total lands is where it where it lands. 100g would be completely fine for most people. The training stimulus is much more important than protein intake 👍
Hello... U hv nice knowledge regarding protein.. my weight is 92 kgs , calories intake 1500 in a day.. body fat 32%...want to come at 15% body fat ...LBM weight is 60 kgs ... please guide how much protein powder i take plant based.. as i m vegeterian indian so cant take meat eggs .
i watched the video but im still confused ;_; highezt weight was 296 in march of 2022. i had gastric sleeve surgery in oct. 2022. i couldnt workout during the time of recovery and afterwards cus i became ill. now its july. 2023 and im 164. 2 weeks ago i started going to the gym with my husband. we do running for 12 minutes. then the rest of the workout is strength exercises. 4x a week. the gastric sleeve surgery removes the fundus of the stomach. removing 80% of the stomach. so since i get full pretty quickly now, im confused on how much protien a day i need for muscle gains. 30 year old female 164 pounds
Depends on your body fat too. I would say your requirements are probably around 0.5-0.6g / lb / day. So in your case this would be around 80-100g / day as a minimum 👍
How does training intensity affect our need for protein? I weight train 15 minutes a day every day which is pretty light compared to a hard core muscle builder, so I doubt I need the same protein intake.
39 yr old 5'7 female. 47% body fat and 120 lbs of FFM. What should be one's daily protein intake with those stats for fat loss and maintenance or a little muscle build?
Hi all,
A subscriber (Dori Lahav Waisberg) used this information to create a free protein calculator which you can find here protein.dorilahav.com/
With this calculator, you can input your weight, sex, body fat, and diet type to get a custom minimum protein recommendation!
Thank you for sharing my calculator!
I hope people can find it useful 😊
the reason for vegans showing the same result is that vegans eat much more variety of stuff with protein so their total amino acid count goes up to the threshold needed for similar muscle growth instead of more protein they need to get better protein powder for supplementation which is a combination of multiple vegan protein sources.
Thank you
Naman Goyal - yes, I assume that is the primary reason for such results 👍
@@dolahav3007 Hi Sir, will you able to share the formula of it. I would like to study it. TQ
Too many people on CZcams saying stuff like 3x your weight in protein a day with no science to back it up. Everything you say is backed with science, it's so useful for people starting gym to know they don't need like 180g protein at 60kg bodyweight. Good stuff.
Cheers 👍
What this explains is that those with higher body fat don’t need those extra calories of protein and so it’s easier to be in deficit increasing their fat loss and getting closer to body goal. Cheers mate. Good info.
Exactly right 👍
@@FlowHighPerformance1 With respect to caloric deficits, wouldn't those with high(er) bf want to sustain protein intake @ 1g per every lb (or 2.2kg) of LBM (key word is lean) and decrease fats first since fats contain over twice as many calories per gram as protein as muscle mass is metabolically more active than fat? This kind of suggests the PSMF diet but that's a whole other conversation.
Ideally yes. But in the real world, I tend to preference whatever diet strategies provide the best adherence. This may sometimes mean consuming slightly higher fats for a little more diet flexibility 👍
@@generalmgr7729 there is a minimum amount of fats needed per day for healthy hormone production, so you can't just cut out fats to increase a caloric deficit
No! JHC where u find this bro science nonsense!
I weight about 100kg at 1.77m height and I already had the idea, that my excessive fat doesn't need extra proteins. So I calculated how much i would weigh at BMI 25. It is about 78kg. So I took 80g*1.5/kg/d*80kg=120g/d. Following your table it is 100kg*1.2g/kg/d=120g/d. The calculator, using the US-Navy body fat method(31% for me), told me... you guessed it 120g/d. Feels good to be correct once in a while :-D
Nice one! Sounds about right 👍
but do you see changes in your body when you take this amount oo protein acc. to lean muscle mass?
@@kishorekumar624 probably not since all the fat would still be covering it up
a high protein intake also includes your body working harder to break it down and since, breaking down food is a slow process it takes the calories from the fat in your body, so doing a high protein intake and then starting working out will make you loose fat super fast and reliably, i went from 30% BF to 15% in a VERY slow but steady year of progress
So how does high calorie diets play a role I. This more to breakdown or uses more calories to breakdown or breaks down fat slower or faster??
@@Messup7654 if you eat more protein at "maintenance" and less fat or less carbs, dont matter really, then you will loose weight because your body works much longer on breaking down protein, so it will use more energy on it, so at your "maintenance" you are actually in a deficit
@@def5100 Deficit can occur either you cut down ur daily intake calories or burn more calories. So, if u r on maintenance and you are working out + cardio you are actually already on deficit state.
This is so fuc***g smart and well explained. This channel is unbelievable
By far the best fitness information source I have come across
Cheers, glad to hear it 👍
Agreed. Most of studies done on lifting are bullshit( badly planned and badly executed), this guy finds the few good ones and gives good infomation based on that.
Thanks for this. Appreciate the effort and the sensible explanation. You're basically the un-clickbait channel, and that's worthy of respect.
Glad to hear it 👍
Great vid. Would have been interesting to see what the minimum required protein intake is for muscle retention when you enter into a calorie deficit, and how that minimum changes based on the severity of the deficit. Keep up the good work!
Good question. I plan on making a video on how to retain as much muscle as possible during a deficit at some point 👍
You can actually not only maintain but also build muscle while in a caloric deficit as long as you eat enough protein and workout. The amounts are slightly higher than if you were bulking and increase the lower your body fat percentage gets as you're losing weight.
@@FlowHighPerformance1 plz make a video on this asap
@@FlowHighPerformance1 Highly interested in that specific topic. Move it up the schedule please!
@@FlowHighPerformance1 please do it
Wow! Thank you so much for this. I have been looking for information on this matter, being someone with insulin resistance and 25% body weight, so I am thrilled that you have covered it. With the standard advice, I was consuming too much protein, and my blood glucose kept rising.
Yes, the standard recommendations are not universally applicable 👍
Fantastic content: Science based, easy to understand and straight to the point! Thanks mate!
Cheers, no problem 👍
Omg talk about timing, last night I was debating if I had to eat another chicken breast sandwich even if I wasn't hungry. I always thought it was 1 gram per pound of body weight so I was trying to reach 180 grams of protein every day. According to your chart I just need 123 grams. That saves me time eating and money on food/protein shakes. Thank you!
Yes, there is probably not much additional benefit to consuming 180g / day 👍
To be a little more specific, it should be 1 gram per pound of targeted body weight. Good info for hard gainers.
@@tobyh3681 ohhhh so not 1 gram per pound of current weight but target weight instead? I'm 165 and trying to get to 150 pounds
@@flashfan1122 You can do either, but many of the pros on the subject recommend target weight.
@@flashfan1122 I'm 151 and trying to get to 165 😭😭😭
For vegan, there are 2 factors that determine protein quality, first is Amino acid score and second digestibility, both are inferior to animals source, but as long as u eat protein from different sources (legumes, nuts , grains and seeds) which is normally we do, the first factor is nearly negligible and we can get the essential amino score of 1 , so this leaves us with 2nd factor, digestibility which plant foods tend to have 5-20% lower digestibility than animals souce, for safe, i would assume 15% inferior, add those to 1.6g/kg and u get 1.85g/kg , this assume full vegan, for lactoovo vegetarian, might be 1.7g/kg. Fyi, lower digestibility doesnt mean vegan source are inferior, it is just that vegan source are high in fiber which we need so much for health, the vegan isolate protein have a 95-99% digestibility which is equal to animals source. For vegan, dont worry, that is a good choice. Just add 10-15% on top of normal protein requirement.Ignore those that tells u need 50% more protein on vegan Thx
well summarised 👏
Just don't be vegan
@@Celebrimbor965 why?
@@blitzi4134 cause its dumb
I dont get how a adult male can be vegan. Your choice of course.. just so hard to imagine
Clean and to the point information every single time. Learned and implemented a lot from your content. Keep it coming, Dawg!
Cheers, glad the content is helpful 👍
This is the way that information should be presented. Bravo. Amazing analysis and amazing charts.
Glad to hear it 👍
Thanks for making the chart easier too read!
No problem 👍
The Vegan vs Omnivorous diet only equals out bc it was soy protein the absorption % of many plant based protein is below 70%. Not all protein intake is made equal, thats a thing to keep in mind
possibly 🤔
Exceptional video. Thanks a ton for possibly the video with most clarity on this subject in youtube as on date :) Have been searching for this holy grail for close to an year and today I got my "clear" answer after seeing your fabulous video. Great job. Thanks once again for this amazing video. Love the way you break it down into simple points and amazed at your clarity of thoughts and expression. May the Universe bless you with the best of everything
Glad you found the video useful! Thank you for the kind words 🙏
There’s also another factor :
Pre resistance training diet
You need more protein to bring out the stimulus
I started out with 180g of protein @ 92kg bw 18% bf
Now I’m at 225g @ 105kg 22% bf
And I physically feel weaker if I go below 200gs
This channel is Gold. I am a living example this calcs are ok. I've been eating 1,4 a 1,5g/kg and the muscles are comming.
General indication I read was 2g/kg but I didn't get there and It is still fine.
Nice work, keep it up 👍
Amazing information. Really fun watching your videos. Thank you soo much and keep it going. Legend
No problem, glad the videos are helpful 👍
I just opened CZcams to search exactly this topic and bang here you are
Perfect timing 👍
Very helpful detailed video. Appreciate your dedication brother. ! Underrated channel, one of the most useful articulated helpful fitness channels out there! 100k soon!
No problem, glad it was helpful 👍
thank you so much mate for providing so much value and education in a single video
No problem, glad it was helpful 👍
No worries
I always refer to this video to my friends. And came back to watch again.
The general 2g/kg people say Is too much for me.
I go over 1,5g everyday. To me is ok to achieve 1,7 and is enjoyable. Fits my lifestyle.
A slightly lower protein intake is definitely more practical in most cases 👍
I'm sorry but who the fuck are you??! This is brilliant. These vids are nuanced and detailed but with an economy of words. Every idea is expressed clearly. Final score of 11 out of 10.
Glad to hear you enjoyed the video 👍
@12:58 Thank you for converting minimum protein recommendations into American Freedom Units 😂🇺🇸
no problem 💪
Very concise explanation with great information. Gained a subscriber.
glad to hear it, welcome 👍
I would seem to me that simply applying the original calculation to relative lean body mass instead of total bodyweight, would be the most accurate method of getting the minimum requirement threshold and beyond. No need to account for sexual orientation or how much body fat you're carrying because lean tissue will weigh the same regardless if it's male or female.
Yes, that is the most accurate way. The issue is that it is much more difficult and impractical to calculate lean mass. It is quick and easy to scale protein relative to bodyweight 👍
plant based vs. animal based: 1) soy is the most complete, so a 100% soy protein diet will show the least difference 2) even with non-soy-based protein diet vs. animal based diet, the differences will get smaller the more protein you eat. Say at 3g/kg the difference will be minimal, but below 1.5g/kg non-soy-based is will be significant.
Very well-made video with data to support your info and well explained
Cheers, glad you enjoyed it 👍
High age also has an influence as the Leucine trigger level for muscle synthesis increase. Means you need to get more leucine for the same skeletal muscle synthesis by either eating more protein in general or by adding a bit of leucine to mimic the former.
This video is a treasure ❤
It’s 0.8-1 gram of protein per pound of bodyweight, for example I’m 165 Ibs so I’ll have to eat about 132-165 g of protein per day, I usually eat more just my preference but that’s just a good baseline.
You obviously didn’t listen to the video. Not eating protein for stored body fat.
This is explained really great
Glad to hear it 👍
Great video. There are also synthetic whey's for vegans like the clear whey from my protein. Also, Pea+rice at 2:1 ratio gives you a good amino acid profile. Seriously at this day and age if you are living in a developed country it is almost certainly possible to find plant based substitutes that are equal to animal based proteins. Even if you live in a poor county, things like TVP or textured vegetable protein made from defatted soy is around 50-70% high quality protein. I just started doing 200grams regardless just to see how it goes.
💪🏻💪🏻💪🏻
Disappointed to see that age as a factor was completely ignored. As an older lifter , in my early 60s, my understanding is that our ability to metabolise protein significantly diminishes with age. However, there seems to be negligible guidance on how much us older lifters should boost our protein by to compensate.
I haven't seen evidence about this phenomenon before. Therefore, I don't know what the recommendations would be fore older lifters unfortunately 👍
@@FlowHighPerformance1 I really appreciate you taking the time to get back to me. I got the info from a CZcams channel called fit and 50. The guy on it cited a study but he also said the research on it was very limited. I follow a lot of exercise channels and have never seen it referenced anywhere else, including channels that specialise on older lifters. Many Thanks
Interesting. I haven't looked into this topic in much detail, but I'm sure there are a small number of studies out there 👍
Thanks for all this helpful information. ❤
No problem 👍
Owesome, as always! ❤❤❤
Wow .... amazing and to the point information ℹ️❤️
Glad you liked it 👍
Very good and realistic analyse, thank you 🙏
No problem 👍
Protein should be taken with fat as that triggers bile to breakdown fast which also helps break down protein for better absorption rather than it turning into glucose
What do you think of milk and dairy , some say it will lower your testosrone and kill your gains , is this true or just a myth
with that logic, whey protein will kill your gains..... definitely not true. For future reference, if anyone is claiming that a specific food group is must be included or excluded from a diet, they are most likely spreading false information. Furthermore, hormone changes within the normal physiological range have little impact on muscle growth. This only becomes a more important consideration when discussing anabolics 👍
@@FlowHighPerformance1 nice , cuz i love milk but ever since i heared it lowers testosrone i been trying to cut it out , thankfully now i dont have to worry much.
Thank you for the answer :)))
@@deadliftalot it depends on what milk you are consuming. Prioritize grass fed milk.
Love this channel 👍🏽
Glad to hear it 👍
quite cool, your channel! im in!
Welcome 👍
This video saved my head from paranoia
I was taking the most general guideline of 2g/kg which led me to believe I had to eat 190g of protein daily, was really losing my head as rn my goal isn't that much muscle gain but fat loss (while maintaining muscle) and was starting to eat way over my maintenance everyday which is the opposite of my goal... Since I am sitting around 29-30% bodyfat look like i should do just fine with ~124g of protein everyday, this way I should only focus on minimizing carbs (which a doctor advised me) as hitting protein will be super easy now (and eat -500 calories everyday)
Exactly right. Glad the video was helpful 👍
U will lower your tdde and lose a lot of muscle mass even if u supplement with adequate protien, if u do the daily calories restriction route. Waterfast cycling will get u the best fat loss and fast too, with minimal loose skin.checkout dorian wilson's videos on the topic.
I weight 242 with 33.6 BMI. I suck at math please Im begging help me bro?
@@Akgamestar137 If no one answered your question...since you are such a high weight and bmi, the major factor is lowering your carbs. What is the weight you want to be? Since you used lbs, multiply that number by 0.6 or 0.8 in your calc app. Pick the answer which is easier for you too eat without difficulty.
Great video! One question which would also be useful to answer is: is there an effective advantage in muscle growth by reaching the recommended daily protein intake every day or is it enough to get it only in the training days?
Good question. I would say everyday since muscle growth is a mukti-day process 👍
Many videos and calculators put mine around 170-180g which seems a lot for my weight 85kg.
And this would give me 127g which feels much more reasonable. Honestly don't know what to believe but this seems closer to the truth.
I think protein requirements are often overestimated. 127g seems more likely in my opinion 👍
I also depend how much protein powder u can consume without getting diarrhea or any other stomach issues....
Very nice video bro
Cheers 👍
Great video 👍🏾
Cheers 👍
needed this video thanks
Good stuff. I always wanted a better way to estimate ur protein. Thank you
No problem 👍
I think I might start a ''fund me protein costs''.
:/
This is excellent ❤ , subscribed ❤
Thanks and welcome 👍
Great video as always! I had a quick question about the days I do my workouts. I do a 4 day Push, Pull, Legs and Upper split. Does it matter if I do Push on a Monday this week and a Wednesday next week or another day and so on (sometimes the gym is busy and I switch to another workout for the day). Is this fine as long as I’m giving myself 48hrs between working out the same body part?
Yes, this is completely fine 💪
@@FlowHighPerformance1 thank you for the reply!
@@MrBestofGaming no problem 👍
Your videos are amazing! You are the best!! It would be great if you can summarise for us the role of Luicine and M-tor in building muscle. Congrats!!!
I will consider this for future videos 👍
I just calculated myself...
I am 28F, 171lbs (5'0")
My BMI is 33 and I am 50% body fat 😢
That fifty really hit different
Wish you good luck!
@@dasshrsCute pfp
@@PersonaofWill thanks) the girl is from spy family anime)
@@dasshrs i heard about the anime but looks cute especially the chibbi girl
It's a better example the assessment of protein intake requirements for a individual with 100kg of body mass and 35% of body fat vs 75kg with 12% of body fat, its 65kg of fat free mass vs 66kg so even if the morbidly obese individual weighs 25kg more he would need around the same amount of protein while doing resistance training with maximum around 150-160 grams.
If the obese guy takes regular recommendations he would be pushed to take around 200 grams of protein every day without any significant improvement on his health by doing so.
Exactly right 👍
This is something often misunderstood that you correctly noted. You can really see it go off the rails for daily caloric intake for an obese person trying to cut, where they are programmed at slightly below their obese weight for deficit but very likely should be steered closer to target weight calories. Lean target weight, in other words, should be where the protein/macros should aim at then dial each person in with individual nuances.
Random question; do you use V-bar rows for hypertophy? They receive really bad reputation lately from the biomechanics people as the ROM is limited and line of pull not the best for the lats. Ain't it better to use two free-moving handles to avoid this?
Yes, I very much enjoy v-bar rows. I haven't seen these opinions, but it may well be better to use separate handles 👍
Very helpful!
Glad to hear it 👍
Your explanations are so easy to understand for my smooth brain
I'm glad your brain finds the content helpful 🧠
Good video!
Cheers 👍
Thank you for this video! May I ask is the protein per kg based on LEAN body mass or your current body weight(obese weight)
It is based on total bodyweight - which is why it needs to be scaled based on the discussed factors 👍
nice video! I thought about this topic the last days... but I have a question left: Is there a real minimum/maximum of protein intake per kilogram of bodyweight? I mean when it starts to get unhealthy.
Good question. Yes, I would say that there is a min/max protein intake for health. However, I would say that you probably have to go well out of your way to exceed a healthy range. However, health is a different topic which I am less educated about 👍
@@FlowHighPerformance1 thx
Well done
There is enough scientific backing that significant excess of proteine (4g/kg a day) did result in an increase in lean mass.
However, in most people thats unfeasable and the stimulus was quite small.
I haven't seen this in the research, I've only seen a max intake of 3g/kg/day. And yes, this is probably not feasible for most people
Amazing video
glad to hear it 👍
12:58 Can you calculate one in Chicken Nuggets per BigMac in bodyweight for your American viewers?
😂
This could be condensed to grams of protein/lb of fat-free body weight. Based on the table (13:00) this is around 0.84 g/lb fat-free body weight.
Is this minimum for an optimally anabolic state (just at the point of diminishing returns) or a maintenance state (how about maintenance during a deficit)??
This is around the minimum for an optimal anabolic state 👍
Beside the bigger caloric intake, what would be down side of going over 2g of protein for example? I understand the cost/benefit is lower, but if someone dicides to do that, does the insulin spike caused by the extra protein can badly affect somehow? Or maybe any other down side?
No other physiological downsides that I can think of. Just practical downsides 👍
Hey amazing video , what editing software do you use to make your videos ?
Microsoft PowerPoint 👍
I have a question. Is this recommendation (1.5 g/kg/day) specific to days where one goes to the gym, or all days? Is it more important to hit this mark on days where you go to the gym, or does that have no influence?
It’s a daily target you set yourself, as muscle protein synthesis should be happening constantly.
Everyday since muscle growth is a mukti-day process 👍
Thank you
In every mesocycle we are changing the volume and intesity of the same workout. But When should we change our workout programs with different exercises to continue the adaptation process and avoid stagnation point? Some workouts may not have any substitue like squats and deadlifts. So how we apply the muscle confusion factor in these exercises in long term?
I have made a video on this topic, which you can find here czcams.com/video/5bbLRB0GLYk/video.html
Can you make a video about side effects of having too much protein, e.g. kidney damage?
I don't know enough about this topic to make a video unfortunately 👍
Plant based protein is not complete. You must ingest animal protein to get the essential amino acids so that you can even uptake plant proteins.
Yes, but this doesn't seem to play out in the DIRECT evidence. Consuming multiple forms of different plant-based proteins will probably yield a complete protein source in most cases 👍
@@FlowHighPerformance1 What plants provide sufficient essential amino acids? If we are looking to build or preserve muscle wouldn’t the scientific evidence suggest that eating animal protein is the most efficient and sure way of providing a complete protein profile for the body to work with?
Yes, in isolation animal proteins provide a greater concentration of essential AA's. However, people don't consume one food per meal - we eat multiple foods in each meal, and multiple meals throughout the day. So within a plant-based meal, you might collectively accumulate sufficient essential amino acids to support muscle growth 👍
Caloric surplus or higher protein intakes what's more important for hypertrophy?
Keep up the good work!
Good question. Not sure to be honest, but I'd probably take care of a high-protein intake first, before worrying about a surplus 👍
@@FlowHighPerformance1 thanks for you answer.
No problem 👍
Both
just some feedback man, although your content is great, there is some room for improvement. Great animations and objective analysis of research, love this apporach, but you often spend too much time waffling on about simple points, for example, the lean mass vs. body weight section could have been 30 seconds instead of 2 mins. I often find myself giving up on your videos very early because of this haha, either way keep up the good work man
Thanks for the constructive feedback. Always trying to make the videos easier to watch, and more understandable 👍
Thanks for the explanation and the great information . I just want to know my exact % of body fat , how can i measure it?
DEXA scan is probably your best bet
I am a vegetarian so I have been investigating a lot the topic..vegan/vegetarians should be particularly careful not only with the quantity but also with the type of protein they are taking..vegetal protein do not provide much of leucine, lysine, and methionine which are considered the most importants/essentials amino-acids (e.g soybean and legumes are lacking methionine)
this should you strengthen your final point that the difference between animal VS vegetal protein cannot be solved with one study on muscle growth, but should take into account many more parameters on long-term health
Definitely. Also health is a different topic to muscle growth 👍
I have a question, do you build the same amount of muscle with higher body fat as opposed to lower body fat?
Good question. Most likely, you can build the same (or possible more) muscle mass with a higher body fat compared with lower 👍
Do we have any data regarding the optimal amount of protein depensing of the volume training?
Simply putted, should I eat a much protein if I traine twice a week compared to someone who'd lift 4+ times a week?
good question. I haven't seen any data on this, but I would speculate that a higher protein diet would benefit lifters training with more volume/frequency compared with those training less - but this is speculative 🤔
I lost weight, reduced my BMR, bf% but also my muscle mass. How to reduce all those other things and yet increase my muscle mass?
I Plan on making a video on this at some point in the near future 👍
Great amount of detail. Also for soccer performance how would you reccomend I spread out my exercises like 2 calf, 2 quad, 2 core, 2 arms. Or what would you reccomwnd
This video should help czcams.com/video/MD8BoHSAbH0/video.html
The biggest problem for me is guessing my BFP. I have a scale which says 7% bf, but I look more like 15%. Probably because I store way more on my belly than anywhere else? I have very lean legs, arms, back and face. While the belly and lovehandles get all the fat. It stays a mystery.
You dont need to be very precise with your body fat estimate for determining protein intake. Just make a rough estimate based on what you think 👍
Turns our I was already eating the recommended amount per my body fat
Very nice topic but what about body recomposition best protein ammount
Same as protein intake for muscle growth 👍
@@FlowHighPerformance1
Thanks alot
so do we need to space the meals out throughout the day too? cuz Ive been hearing that your body could only process up to 40g of protein for muscle growth in 1 sitting, whatever that means. So if you need more protein, do you also need more meals? What exactly is "1 sitting"? Me actually needing like 140g of protein is already stressful enough.
This video is talking about total daily protein. Yes, you would want to distribute this between 3-6 meals per day 👍
well, once I went from 1g per lb to 2g per pound, my muscles mass started to grow way faster and lost more body fat
Yes, increasing protein intake can help to build muscle at a slightly faster rate. Although I doubt it would have made visual differences immediately. Maybe you changed other training variables at the same as increasing protein intake? 🤔
@@FlowHighPerformance1 I can tell you at 2½ months it was very noticeable been doing the same gym routine for 6 months the only change I made was increasing protein
@@kennyblades5862 very interesting, thanks for sharing 💪
Nice
I'm a male and I'm trying to lose fat and build muscle at the same time. My body fat is around 20-25% should I still take 0.6 grams of protein per body weight?
I'd recommend a minimum of around 1.4g / kg / day in your case (~0.64g / lb / day)
@@FlowHighPerformance1 seems pretty low compare what everyone says, but I trust you
Yes, it is much lower than what most people recommend. This is what the evidence suggests is required to maximise muscle growth. Going higher than this amount will probably be beneficial - but probably won't have much ADDITIONAL benefit 👍
@@FlowHighPerformance1thank u sir, I will now binge watch ur videos
Awesome videos! Please remember there's no such thing as vegan diet, only plant-based diet. Veganism is about much more than just food :)
Yes, this is true. Although I don't like the term 'plant-based' as I think a regular omnivorous diet is also plant-based. I just like to use the term 'vegan diet' to refer to a no-animal-product-diet 👍
@@FlowHighPerformance1 omnivorous is not plant-based, it's when you eat plant and animals product. Plant-based is explicit and there's no need to use veganism when we just talk about diet and nutrition. You could argue that omnivorous diet is primarily plant-based but that is still not the same. Therefore plant-based is perfect description of 100% plant-based nutrition :) and that kind of nutrition is just one of the many pillars of veganism. Anyway, thank you for your great content!
Is it compulsory for vegetarians to get all the 9 essential amino acids in single meal?
Or a cup of rice in the morning and beans in afternoon would do the same work?
Good question. I don't know the answer to this to 🤔
@@FlowHighPerformance1 plz get me some idea to find this shit out 😂
How much protein do you think someone needs if they are only doing 1 to 4 sets to failure of each body part a week. So pretty casual but full intensity. I'm not trying to max my gains by getting extra calories. Because I am already over thirty percent body fat and want to lose weight pretty fast I am 5'8 inches tall and 220. I've heard you can get just a 100 g of protein. Do you think this is sufficient? I work a factory job where I use medium intensity.
I would recommend focussing more on calorie intake and lifting as opposed to consuming a very high protein intake. Just make sure to have a decent protein source with each meal and wherever the total lands is where it where it lands. 100g would be completely fine for most people. The training stimulus is much more important than protein intake 👍
@@FlowHighPerformance1Facts.Thanks
Thanks
No problem👍
Hello... U hv nice knowledge regarding protein.. my weight is 92 kgs , calories intake 1500 in a day.. body fat 32%...want to come at 15% body fat ...LBM weight is 60 kgs ... please guide how much protein powder i take plant based.. as i m vegeterian indian so cant take meat eggs .
look at the table at the end of the video
i watched the video but im still confused ;_; highezt weight was 296 in march of 2022. i had gastric sleeve surgery in oct. 2022. i couldnt workout during the time of recovery and afterwards cus i became ill. now its july. 2023 and im 164. 2 weeks ago i started going to the gym with my husband. we do running for 12 minutes. then the rest of the workout is strength exercises. 4x a week. the gastric sleeve surgery removes the fundus of the stomach. removing 80% of the stomach. so since i get full pretty quickly now, im confused on how much protien a day i need for muscle gains.
30 year old female
164 pounds
Depends on your body fat too. I would say your requirements are probably around 0.5-0.6g / lb / day. So in your case this would be around 80-100g / day as a minimum 👍
How does training intensity affect our need for protein? I weight train 15 minutes a day every day which is pretty light compared to a hard core muscle builder, so I doubt I need the same protein intake.
Good question. I haven't seen any direct studies on this topic, but I would assume your hypothesis is correct 🤔
tabela interessante mas a recomendação fica muito baixa comparado a outras calculadoras
39 yr old 5'7 female. 47% body fat and 120 lbs of FFM. What should be one's daily protein intake with those stats for fat loss and maintenance or a little muscle build?
a minimum of about 90g would be a good target to hit
@@FlowHighPerformance1 thank you