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01 · Rangan Chatterjee · guest: Rupy Aujla

requirement of 1.2 g of protein per kilogram of body weight per 24 hours is ideal and if it's one if you are active IE you exercise you do running you do resistance training it should be 1.6 g of protein per kilogram of body weight per 24 hours and I should say for folks if this is all sounding quite technical there is a protein calculator for free that you can use in the book and it actually personalizes it to your age your activity level with your postmenopausal all sorts of personalization there so you don't need to like try the I guess the point I'm

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02 · Peter Attia

variety of experts, Brad Shenfield, Sue Phillips, they agree that really if you're someone that's overweight or obese, you shouldn't be calculating it based on your actual weight because your protein require it'll be way too high. It's more like your target weight, right? Or that would be I mean, if you empirically could measure your lean body mass, that would be better. But um yeah, I just wanted to point that out. Yep. And and I'm glad you did. So that's right for most people probably not much of an issue, but if you're if you're at 300 lb right now and your ideal body weight is 220. Um, and again, I don't you don't need a DEXA to figure that out. A DEXA can help, but most people who are 300 lb remember, you know, gosh, you know, at

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03 · Rangan Chatterjee · guest: Tommy Wood

somewhere around 1.2 to 1.5 grams per kilo say uh there was a met analysis that looked at strength responses in uh younger and older individuals and the the optimal amount of protein intake from again Interventional studies seems to about 1.5 but there there have been other studies that compared like 1.3 to 1.7 and they see s they see similar responses so it's somewhere in that in that kind of range um and in in general what that means is that if you have three or four meals a day or you know three or more periods of where you intake some calories that each of those contains something like 20 to or 30 to

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04 · Peter Attia · guest: Don Layman

if you know as I said a while ago if if you've got5 grams of protein in your diet per day chances are you'll hit those numbers uh and where where Lucine is a meal to meal number lysine is a daily number it doesn't matter meal to meal it's a total and I guess for me that's probably okay but then I think about it for my wife or my female patient where it I mean it's like it's hard to get them up to 120 grams per day yeah we struggled with all of the adult women we had in our studies and you know we had whatever 3 400 uh it's a real struggle to keep a female at

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05 · Rangan Chatterjee · guest: Rupy Aujla

your caloric burn you simply use an online calculator you input your data age uh and as you age your your metabolism tends to slow down down which is why age is a very important input to determine what your caloric needs are you then add things like sex so male and female men tend to have more muscle on their body which will require more calories in terms of uh the daily burn and then height and weight to use to calculate your your body size and composition and then they use one of a number of different calculation equations the the common calculation is

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06 · Rhonda Patrick · guest: Brad Schoenfeld

You need roughly double that, you know, to maintain or to promote anabolism while you're resistance training. The upper confidence interval is about 2.2 grams per kilogram. So, meaning that, to really be on the safe side. For the vast majority of people, if you're in the gen pop, it's probably not going to make a difference, but if you're a bodybuilder, when I'm coaching bodybuilders and consulting with them, it really does not hurt to take in more protein. I mean, there's a lot of myths about kidney damage.