Stop eating so much protein ❌

13 Jun 2026 · 1 min

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In this segment, Eric Roberts challenges the common recommendation of consuming 1 gram of protein per pound of body weight. He proposes two practical formulas: for fat loss, multiply your goal body weight (in pounds) by 0.7 to get the minimum daily protein grams; for body recomposition (simultaneous fat loss and muscle gain), multiply your current body weight by a factor between 0.8 and 1.0. He emphasizes that these lower amounts are sufficient for losing fat and building muscle, positioning the advice as a more realistic alternative to the 1 g/lb rule.

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You don't need to eat 1 gram of protein per pound of body weight. If you're trying to lose weight, take your goal body weight in pounds, multiply that by 0.7. So if you want to weigh 150 pounds, times that by 0.7, that's 105 grams of protein per day. That is your minimum. Anything above that, you're good. And you're going to think, well, is that enough for me to lose fat and build muscle? Yes, I promise. Now, if you're somebody who doesn't need to lose a lot of weight, but you want to body recomp, lose fat, build muscle same time, fix the skinny fat, then you would take your current body weight and multiply that between 0.8 and 1. So if you currently weighed 150 pounds times 0.8, that would be 120 grams of protein per day as a minimum.