By Arun AgrahriLast reviewed 1 timecoded source
Short answer
They are different rules, and 1 gram per pound is the bigger one: about 2.2 g/kg. Whether that sits at the top of useful targets has too few counted positions to call. One counted source calls a gram per pound "kind of the top limit"; two others offer it as a simple starting rule.
Eating more protein than the official recommended amount preserves muscle and supports healthy aging.
The verdict on Protein overall. 16 sources: 5 positive, 11 partly
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
One gram of protein per pound of ideal body weight sits at the high end of daily protein targets.
3 sources: 1 positive, 2 neutral. Fewer than 3 sources take a side so far.
Researchers say
1 positive, 1 neutral
Dr Michael Israetel, on The Diary Of A CEO, at 46:20
Positive Video · Opinion
Open the tape at 46:20 →“a gram per pound of body weight per day of protein actually considerably less that's kind of the top limit”
Vonda Wright, on The Diary Of A CEO, at 1:00:24
Neutral Video · Opinion
Open the tape at 1:00:24 →“people can remember one gram per ideal pound”
Studies show
1 neutral
1 cited on tape, not yet checked against the paper
Don Layman and Stu Phillips, cited on Huberman Lab, at 4:29:29
Neutral Study
Open the tape at 4:29:29 →“about a gram of protein per pound of body weight it's a great start”
Dr Michael Israetel, on The Diary Of A CEO, at 46:20 Video · positive · Opinion
“a gram per pound of body weight per day of protein actually considerably less that's kind of the top limit”
Vonda Wright, on The Diary Of A CEO, at 1:00:24 Video · neutral · Opinion
“people can remember one gram per ideal pound”
Don Layman and Stu Phillips, cited on Huberman Lab, at 4:29:29 Study · neutral
“about a gram of protein per pound of body weight it's a great start”
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One gram per pound is roughly 2.2 grams per kilogram. So "1 gram per kilogram" and "1 gram per pound" are not the same target. The per-pound rule asks for more than twice as much.
The claim is that 1 gram per pound of ideal body weight sits at the high end of daily protein targets. Three sources are counted, but only one takes a side, so there is too little to call it. Michael Israetel, a guest on The Diary of a CEO, says a gram per pound is "kind of the top limit" and that many people need considerably less (46:20).
Vonda Wright, on the same show, uses "one gram per ideal pound" because people can remember it (1:00:24). Andy Galpin, on Andrew Huberman's show, credits the labs of Don Layman and Stu Phillips with "about a gram of protein per pound of body weight" as "a great start" (4:29:29).
Precis has read studies on how much protein lifters need, measured in grams per kilogram. None counts yet; each waits for two readers to agree on the full text. Every one of them doses by actual body weight. None tests "ideal" body weight, so that part of the rule is untested.
Rhonda Patrick works in grams per kilogram. She uses 1.2-1.6 g/kg for general health and up to 2 for changing body shape. In an Attia clip, the speaker puts the real need closer to two grams per kilogram, or about a gram per pound. Gabrielle Lyon, a guest on Huberman's show, ties the per-pound rule to ideal body weight.
So 1 gram per pound sits at or just above the 2 g/kg end. At 70 kg (154 lb), the per-kilogram range of 1.2-2 g/kg gives about 84-140g a day. One gram per pound gives about 154g. All of these sit well above the 0.8 g/kg RDA, which is a floor against deficiency, not a target for muscle.
Use ideal body weight, not current weight; Patrick and Lyon both say so, and Wright's rule is per ideal pound. Then match the target to your goal. The lower range is the general-health number. Patrick puts 2 g/kg or higher at the body-recomposition end.
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