re: How much protein should I be taking in?

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Here's what I do:

1g protein for every lb of lean body mass.

Think of this: Jimmy is 250lbs and morbidly obese. Does he need 250g of protein? The answer is no.

However, I only count legitimate proteins (whey, casein, egg, animal meats). Chickpea, tofu, vegan, impossible meats, have dog-crap tier amino acid profiles, so to me they are meaningless.

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agree and my theory/philosphy is in general...protein is the most satiating(outside of a few carbs like potatoes) and has by far the highest thermic effect from food, so the higher we can drive the protein, the lower we can go with overall calories while maintaining muscle.


but i also leverage the TEF. example, using 1k calories for simple math

if we are at 100g protein (40%) or 400cals...~20% minimum, if using whole food sources, will be burned from TEF. so roughly 80 cals minimum is dead and gone off the bat

well lets say we stall....now i raise protein to 125g or 50% or 500 cals and now keeping that 20% figure...now 100 cals is gone.

stall again, go up to 150g...now 125cals are gone etc etc


at a 2k calorie diet...start at 200g when you get to 300g thats 1200 cals from protein or 60%. that means we are burning roughly 250 cals just from the protein digestion.

hopefully this make sense. so instead of lowering cals, we replace carbs/fat with protein and we create a deficit using TEF.


same with walking. start with 5k. stall, raise protien, add 2500 steps....boom fatloss is moving again. repeat as needed. once protein gets too high....lower calories and start the process from the beginning.