Expert Answer
How much protein per day for longevity?
By Arun Agrahri Last reviewed 3 timecoded sources
Quick Answer
The panel lands at 1.2-2 g/kg of body weight a day, paired with resistance training. Attia aims near 2 g/kg. Patrick recommends 1.2-1.6 g/kg, or up to 2 g/kg for body recomposition. Huberman uses about 1 gram per pound. After 50, muscle loss becomes the larger risk.
Strong Consensus
on Protein overall
What the Panel Says
Targets 1.2-1.6 g/kg and aims near 2 g/kg to buffer variability. Argues higher protein lowers all-cause mortality after 50-65, because sarcopenia drives human aging and the mouse mTOR-lifespan effect does not.
“I think when you look at those data you realize it's probably closer to two grams per kilogram or about a gram per pound of body weight”
Peter Attia, on the record @ 00:45
1.2-1.6 g/kg (up to 2 for recomposition) on ideal body weight, safe for healthy kidneys; resolves the cancer worry by noting exercise redirects IGF-1 to muscle and brain.
“the most effective way to combat anabolic resistance as we age is through regular physical activity combined with a higher daily protein intake ideally around 1.6 gram per kilogram body weight”
Rhonda Patrick, on the record @ 07:37
Rule of thumb ~1 gram per pound of body weight, mostly whole foods; whey beats collagen for muscle due to higher leucine.
“I am of the belief that most people who are seeking muscle protein synthesis, recovery from exercise, and general health would do well to ingest approximately, I'm not super neurotic about these things, approximately 1 gram of quality, protein per pound of lean body weight or desired body weight”
Andrew Huberman, on the record @ 10:08
Own-voice "eat more protein for longevity" - 30-40 g per meal, with protein and fat before carbs. Still wants an mTOR balance.
Plant-forward Blueprint at ~25% protein; his only stated figure (1.2-2.2 g/kg) is in a bone-health context - agrees protein matters without the muscle-maximalist framing.
Detailed Answer
How much protein per day
1.2-2 grams of protein per kilogram of body weight a day, paired with resistance training. That sits well above the 0.8 g/kg RDA, which the panel treats as a deficiency floor and not an optimum.
Attia targets 1.2-1.6 g/kg and aims near 2 g/kg to buffer daily variability. Patrick lands at 1.2-1.6 g/kg on ideal body weight, up to 2 for recomposition. Huberman's own rule of thumb is about 1 gram per pound. Hyman works per meal, at 30-40 g.
What has to come with it
Protein only works with resistance training. Inactivity drives most of the anabolic resistance in aging, not age itself. Training brings the muscle-protein-synthesis response back.
Does high protein shorten your lifespan
The low-protein, low-IGF-1 view comes from guest Valter Longo. Patrick and Hyman both hosted him. None of the five holds it as their own position.
Patrick answers it head on. Higher protein does raise IGF-1, but exercise redirects it toward muscle and brain and away from cancer cells. Attia answers it a different way.
Human aging after 50 turns on sarcopenia, frailty and falls. The mouse low-protein-longevity finding does not transfer. Attia also flags what nobody has settled.
No controlled trial has tested low protein plus training in the elderly.
Does plant protein count
Leucine is the trigger for muscle protein synthesis, and animal protein carries more of it per gram. Plant-based eaters need a higher total, and Attia puts that near 125 g/day. Spread it across 3-4 meals of about 20-25 g. The daily total matters more than the "anabolic window."
Related Questions
How much protein to build muscle after 50?
Older adults need around 1.6 g/kg to overcome anabolic resistance, paired with resistance training. Attia frames sarcopenia as the dominant aging risk, so more protein after 50 and not less.
Does high protein shorten your lifespan?
That view comes from guest Valter Longo (low IGF-1/mTOR), not the core experts. Patrick notes exercise redirects IGF-1 to muscle; Attia argues sarcopenia dominates human aging, not mTOR.
How much protein per meal?
About 20-25 g across 3-4 meals, with a protein-rich first meal (Hyman suggests 30-40 g). Daily total matters more than the "anabolic window."
Is plant protein enough for longevity?
It works but you need more total - plant protein is less leucine-dense. Attia cites roughly 125 g/day for plant-based eaters to hit essential-amino-acid targets.
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