Is 1 Gram of Protein Per Pound OVERKILL for Building Muscle?

Where did the 1 gram of protein per pound rule come from, and do you need it to build muscle? You've heard about a gram per pound, 1.6 to 2.2 grams per kilogram, and that women in menopause need even more. I examine where those numbers came from, look at a new trial in women 40 to 77, and explain why the experts still disagree about what it means. You'll learn: 2 famous protein targets that came from the same paper What a new trial found when women lifted on 3 different protein targets Where the experts disagree, and the limitations of the new trial How a year of extra protein without lifting turned out in adults over 65 The 5 protein targets I'd use, including which body weight to base them on If you want a protein target you can hit every day without second-guessing it, hit play! Get 20% off your first order at True Nutrition with code WITSANDWEIGHTS. You build your own protein blend, and everything is third-party lab tested and first-party verified: https://truenutrition.com/witsandweights Timestamps: 0:00 - The 1 gram per pound protein rule 3:01 - Where the 1.6 and 2.2 kg targets came from 6:56 - New protein trial in women 40 to 77 8:28 - Trial limits and the expert disagreement 12:32 - A year of protein without lifting 16:35 - Closing your daily protein gap 18:52 - 5 practical protein targets 26:13 - Bonus: 3-day food log protein check Episode Resources: Episode 516: intermittent modified fasting and protein on low-calorie days (Lyle McDonald) Episode 466: why high protein isn't just another fad diet Episode 485: how hard you should be lifting after 40 More from Wits & Weights: 📱 Get 20% off Fitness Lab (exclusive to podcast listeners), the AI coaching app for strength training and nutrition over 40 🎁 Get my free guides 💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40 📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial 👥 Join the free Facebook community Educational content only, not medical advice.