Download the MacroFactor nutrition app: bit.ly/jeffmacrofactor MacroFactor is the diet coaching app I am a part owner of and it uses science-based algorithms to determine your individual nutrition needs based on your metabolism specifically. I may be biased, but I truly believe it is the best nutrition app on the market -- get a free 2 week trial at the link above and try it out for yourself! Good luck and keep me posted on how it goes!

“if you’re overweight, use your goal weight instead of your current weight” - finally glad to hear someone say this and even more glad to hear it from Jeff. It has *never* made sense to me to recommend an obese 300 pound newbie to eat 300 grams of protein… the same amount an elite pro bodybuilder might need at the same height.

So we don't need to digest an entire local chicken Store

Bro summarized everything about protein with all the nuances it may have, insane, keep these shorts coming bro, awesome

Thank you for adding the info on vegan meals. So many channels out there neglect it, and you did it without making a big deal out of it too. Much respect.

Jeff is an absolute treasure trove of legitimate information. I love the straightforward science based data that isn’t adulterated by opinion. Keep it up!

Bros hair is majestic

Man be out here dropping high quality information for free.. what a Chad.

This is the best and the most realistic summary for protein

Liking the new informative shorts!

Not only is bro majestic but bro is always full of great knowledge!

This channel continues to carry workout science on YT 💪🏼

Been watching you for 4 years now. Absolutely amazing!

Wow, this is exactly the summary on this topic I've been looking for for years. Thank you so much for this!

This is truly the best summary on protein ive ever seen, and in 60 seconds no less!

I've been working out for give or take a year and a half and just discovered this channel. Best resource, hands down. Just the facts, backed up by science. A+.

I really appreciate that you include metric conversions in your videos.

This is great and concise! Keep em coming!

I always tell people 1g/pound because it’s not too much, most probably won’t reach it, but by just trying they’ll get enough as well as rep some satiation benefits. If it’s a skinny guy who is bulking, I tell him to not even think about protein and just make sure he’s eating enough. Much like Jeff implied, the only time I think it’s crucial to dial in and emphasize your protein and aim for the 1g/lb or more is when cutting weight.

I’ve been waiting for this short - you inspired me to get me some creatine immediately after simply explaining that one. Everyone always like to have their opinion. Your videos is backed up not only by studies, but yourself being an excellent example for us to see. Thank you Jeff!

Love theses short videos mate

I've never realized that you should he using your goal weight. That makes so much sense.

Jeff bringing the facts. .7 g per lb is so much easier than 1 g per lb

Incredible info compacted into a short, brilliant work Jeff

Simple explanation while covering most questions. 👍

Finally someone to tell me what to do with protein when I am overweight! Ty brother!

I think it would be important to clarify whether you're in a cut or bulk. Eating 3-6 meals every day with high protein may improve gains but you're not allowing your body's insulin levels to drop to zero(which typically takes approximately 4 hours). If you're cutting, 1-2 meals daily is great because it allows your body's insulin to drop for periods longer than 4 hours, switching your body's metabolism into burning lipids for fuel instead of the glucose from food. 11 months cut from 310 down to 225 using high protein whole meals and 18/6 intermittent fasting with most days consisting of one large meal. All while strength training 2-3x/week and building muscle. I'll be switching to bulk when I hit 210-215 and will start implementing higher meal frequency to supplement further gains. Hope this is found helpful. :)

Loving the shorts tbh. We need a video on the best multivitamin to take!!

Excellent short. Very informative and straight to the pojnt

I love it so much that u constantly keep updating ur content

Pretty solid example weight considering I do weigh 175lbs lol

Glad they're still putting out real info. Learned this well over 20 yrs ago.

Honestly the most educational KZfaqr 🫡👏🏾

I love that rather than speaking down on Vegan Proteins you cited and gave advice instead. You're a real homie, an inspiration 💪🏻

Smartest weight lifting youtuber period

Thank you so much.your content is amazing and straight to the points.wish u the best.

Lovin these shorts jeff. Easily digestable for my friends who just got into bodybuilding !

Summary: target wieght in pounds * 0.7 = optimal for muscle growth or targ wt in kg * 1.5 = optimal for muscle growth 80 * 1.5 = 120 g for me if you are overweight use your goal weight not your current weight

50g protein x 3 meals is what I’ve been doing myself, works great.

Using goal weight instead if current body weight is such a valuable tip. I always wondered about that. Thanks, great Info!

This video is very helpful from Jeff cool to see some shorts

Jeff how does this compare to your old information regarding A guide to recomposition on the sliding scale 1.2 to 1.6 gram per lbm

Grams per pound is most probably one of the most cursed units I‘ve seen so far

this is a great short video good job

So much info in one video, quality post!

As a Nutrition and Dietetics student, this has been by far the most accurate description of protein use for fitness that I've seen! Kudos to the mention of the protein gram/kg of body weight, protein consumption must be throughly monitored as over consumption protein can cause liver and kidney problems.

Yeah so many clowns will tell you 1 gram protein per pound of body weight. I had a buddy who was fat af trying to eat 330 grams of protein a day when he told me after a few weeks how he can’t understand how he’s supposed to maintain this diet I was in shock.

Bro this is awesome info!! Thank you!!

the only fitness info/youtuber anyone should follow

Jeff, I would love to see a vid on exercise variation. Assuming you are working out every part of a muscle you’re trying to grow, do you need to change exercises? Or can I just bicep curl forever?

Always informative! Great video!

Finally, a sensible video on the topic. You dont need to worry about optimising diet and training to 100% efficiency, getting the basics right is 90% optimisation. Dont worry about the other 10% until you're doing the basics consistently

Me eating ~200 grams a day at 82 kilo's: 👁️👄👁️

I saw a doctor from a university in california saying that 60 grs of protein daily will be enough for 97% of the population, and if one wants to build muscle only 20 or 30 extra grs would be enough. All excess will be transformed in carbs by the body since the body does not have protein storages like for fats and carbs and this puts great stress in the liver and kidneys. At least for me this is true, i am 145 ish and 44 yo. and my limit is about 80 grs per day, after that my stomach starts to complain and don't feel hungry at all beside my whole GIT feels weird and overloaded. And I am in a caloric deficit. I am loosing fat at a good rate, even increasing my strenth and muscles. I think numbers given on research are ONLY a starting point and since there is huge differences from one individual to the other, each one must find their own ranges by enforcing not only mind-muscle connection but BODY-Mind connection. For younger fellows this may prove impossible since they do not have enough experience with their bodies to know its signs and warnings.

Great info in a short

jeff you’re the goat bro

Thanks for the succing information Jeff. Seen many times "Just one 1g per pound of BW bro" as if that's a viable thing for most people and not 50% overkill.

Isnt 175 x .7 = 122 gram of protein?

Thank you for sharing.

Thanks Jeff! You sir! you're a good dude!

This 10 year old with beard is very knowledgeable

My dude is such a informed person so great

You’re looking super good Jeff! (I know you’re doing everything perfect this year, but I honestly thought it and thought I’d share that.)

What happened to your 1.4x your weight in lbs for recomp?

I get by on about 0.75 on average, but whenever I'm a run of getting 0.8-1.0 a day, I'm always stronger.

I bought one of Jeff's work out programs. It was awesome, I have been working out for a long time 10 years or so on and off, and I'd never had strength gains like the ones I got from his program. I had been stuck in thw traditional mon chest Tuesday legs and so on so my training was stagnant, but his program really shocked my body into change.

I’m watching Mr. Jeff since I was a kid and never ever disappointed me!!!

And it was written by an old bodybuilder in his book like in the 80s or 90s that people only need .8g protein at max per pound of bodyweight. I don't remember his name exactly because i read it like 10 years back, but i am stunned how advanced he was in his time. It is just the supplement companies that push the narrative that u need 2g of protein per pound. 😮

How am I factoring this wrong? Jeff says 0.7 per pound, but 0.7 times 175 is 122.5, not 130. What am I messing up?

best video every solved all the confusion, im following him on all platforms

Thank you for this!! 🙏

Amen. Good to see the V-bomb being normalised. Would be great to incorporate long term health data on high protein v low protein diets to compliment the discussion. Love your content thank you 🙏

Protein is 5-10% of muscle. Muscle is made of mostly water which isn't mentioned once. Forgot to mention carbohydrates, the word hydrate is in carbohydrate.

Bro gave me a clue use my goal weight. Because I’m on diet lost 30 pounds and I’m like using my actual weight to calculate my protein take THANK YOU 🙏

You just convinced me to download your app

Pikosky et al. in 2008. The researchers took a group of endurance trained subjects and had them consume either 0.41 or 0.82g/lb of protein per day. They also added a thousand calories worth of training on top of their regular exercise. So these guys were literally running on a 1000 calorie deficit while drastically increasing their training volume. Talk about a catabolic state… Of course the nitrogen balance in the low protein group plummeted. However, the protein intake of 0.82g/lb in the other group completely protected the subjects from muscle loss. Nitrogen balance, whole-body protein turnover and protein synthesis remained unchanged. .82 is the max and it is the 'insurance'

Me eating 220 g of protein at 175 bw 🗿

thanks for including the 'currently overweight' bit. Helps those of us that are still on our weight loss journey.

Thanks Jeff!

So how might this change for females if it does? I’m trying to learn as much as I can to help my girlfriend if she ever has questions

Me eating 420g per day at 69lbs😔

Love it. Real research!

Great Infomative Video.👍👍

Me eating 300 grams a day at 190lbs..

I need 400g per day 😢

You are the first person ive come across even just mentioning anything vegan. Props and a sub.

Thanks for yur advice. ❤ from Canada

Love this guys vids

I've been waiting years for you to have shorts bro, thank you! Ohhh and... majestic hair af dude

important to get a wide variety of proteins from different sources too

Jeff is the best, honestly

My man! You just answered like 6 burning questions for me

That's a dope ass kitchen bro.💪🏽

Thank you jeff

Bro is like a Greek god I appreciate the knowledge my man

I like your channel and style. I have to point out your kitchen. Really really nice.

You are the man, my man!

Thanks! But those AirPods while having beats headphones on the neck that is a new level of decoration😀

Thank you for the information about “goal weight” if you’re overweight. Been lookin everywhere for that answer. Thanks again

I always thought the 2.2g per kg made no sense, so hearing this is super comforting. 140g of protein is much more manageable than the near 200 I was being quoted for my weight