ggm
6 hours ago
A rule of thumb against bodyweight would be helpful.
magicalhippo
3 hours ago
An alternative might be what was found to be beneficial to lasting weight loss: ensure at least 20% of calories in meals are from proteins.
HexlifeX
6 hours ago
Unless you are severely obese the best rule of thumb I know and use is 2.2g of protein per kg of body weight or 1g per 1lbs.
ggm
5 hours ago
Does that align with this emerging new proposal "we need more", and how does it adjust to age related needs which are higher?
I know how to apply a rule of thumb from prior statements I see, which are close to yours (ive seen 1.9) , the point of this article is "we need more" but the summary didn't say what "more" was.
So where does your 2.2 come from and how does it adjust with age?
HexlifeX
4 hours ago
the 2.2g per kg bodyweight is the "more", it's a good target at all ages because most humans with regular diets are way below that. the 1g per pound has been around for a while and it covers the upper ceiling for maximizing protein synthesis in weight lifters. But even for non-weightlifters the higher protein intake can stimulate muscle growth, which is really important as you age because the human body develops anabolic resistance, meaning muscle synthesis slows down and you have to counteract it.
In any case going beyond 2.2g/kg/day is almost always overkill and wont help, but reaching that amount is beneficial at every age, and more important at old age.