Dosage Lookup

Protein

3.7

Strong

consensus

1.2-1.6 g/kg for general health and activity (Attia, Patrick); aim ~2 g/kg to buffer variability (Attia) — up to 2 g/kg for recomposition (Patrick). Older adults ~1.6 g/kg to overcome anabolic resistance. Huberman's own-voice rule of thumb: ~1 g per pound of body weight. Diminishing returns above ~1.6-1.8 g/kg (guest Van Loon).

Based on expert consensus data from publicly available videos, not medical advice. Always consult your healthcare provider before starting, stopping, or changing any supplement.

Consensus Protocol

Dosage

  • 1
  • 2-1
  • 6 g/kg for general health and activity (Attia, Patrick)
  • aim ~2 g/kg to buffer variability (Attia) — up to 2 g/kg for recomposition (Patrick)
  • Older adults ~1
  • 6 g/kg to overcome anabolic resistance
  • Huberman's own-voice rule of thumb: ~1 g per pound of body weight
  • Diminishing returns above ~1
  • 6-1
  • 8 g/kg (guest Van Loon)

Form

  • Animal protein is more efficient for muscle (complete EAAs, leucine density, digestibility)
  • Plant protein works but needs more total intake
  • Whey/casein favored for supplementation
  • whey beats collagen for muscle (Huberman)

Timing

  • Distribute across 3-4 meals of ~20-25 g each
  • front-load a protein-rich first meal (Hyman: 30-40 g
  • guest Layman: hit ~2
  • 5 g leucine)
  • Pre-sleep protein can aid recovery, but daily total matters more than meal timing (Patrick)

Notes

  • Protein recommendations are conditioned on resistance training — every quantitative expert pairs the two
  • Calculate on ideal (not current) body weight
  • Kidney-damage and bone-loss fears lack robust clinical-trial support per Attia, and Patrick calls high intake safe for healthy kidneys — both qualify with HEALTHY kidneys

Expert Positions

Andrew Huberman
Andrew Huberman
Recommends ~1g/lb, Whole-Food First
Peter Attia
Peter Attia
1.2-2g/kg + Resistance Training
Rhonda Patrick
Rhonda Patrick
1.2-2g/kg; Exercise Resolves the IGF-1 Concern
Bryan Johnson
Bryan Johnson
Plant-Forward; 1.2-2.2g/kg for Bone
Mark Hyman
Mark Hyman
Eat More Protein, with mTOR Balance

What Each Expert Says

Andrew Huberman
Andrew Huberman
Recommends ~1g/lb, Whole-Food First

Huberman's clearest own-voice protein guidance is a general target of ~1 gram per pound of body weight, mostly from whole foods, with whey superior to collagen for muscle due to higher leucine and bioavailability. His muscle and brain episodes lean on EAAs/leucine, and guest Gabrielle Lyon reinforces the muscle-centric, ~1 g/lb-of-ideal-bodyweight position.

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More on Protein

Consensus Score Which Form? When to Take Check Your Stack

Common Questions

How much Protein should you take?

1.2-1.6 g/kg for general health and activity (Attia, Patrick); aim ~2 g/kg to buffer variability (Attia) — up to 2 g/kg for recomposition (Patrick). Older adults ~1.6 g/kg to overcome anabolic resistance. Huberman's own-voice rule of thumb: ~1 g per pound of body weight. Diminishing returns above ~1.6-1.8 g/kg (guest Van Loon).

What form of Protein is best?

Animal protein is more efficient for muscle (complete EAAs, leucine density, digestibility). Plant protein works but needs more total intake. Whey/casein favored for supplementation; whey beats collagen for muscle (Huberman).

When should you take Protein?

Distribute across 3-4 meals of ~20-25 g each; front-load a protein-rich first meal (Hyman: 30-40 g; guest Layman: hit ~2.5 g leucine). Pre-sleep protein can aid recovery, but daily total matters more than meal timing (Patrick).

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