How much protein per day

For daily protein intake, Dr. Layne Norton suggests aiming for 1.6 grams of protein per kilogram of body weight. This recommendation is supported by minimal downsides, as he notes that reaching this threshold can offer significant health benefits. Even intakes as high as 4 grams per kilogram have shown no negative health outcomes in studies, aside from individuals being more satiated and consuming fewer overall calories 1.

Here are some key points regarding daily protein intake:

• Optimal Intake: Aim for 1.6 g/kg of body weight.
• High Tolerance: Higher amounts (up to 4 g/kg) may be safe, with no adverse effects noted in some studies.
• Benefits: Protein contributes to metabolic benefits and overall health, without the downsides often alleged regarding its relationship with longevity.

If you want to explore more on this topic, consider listening to the episode featuring Dr. Norton: The Science of Eating for Health, Fat Loss & Lean Muscle on the Huberman Lab where these insights are discussed.