Aiming for at least your bodyweight (in pounds) in grams of protein per day, plus a 10g buffer, is a simple, safe rule of thumb — but it's not the minimum needed to make progress, just a comfort margin.

noli's read

The '1 gram per pound of bodyweight' heuristic (~2.2g/kg) is the most common rule of thumb in fitness circles, and this video actually presents it carefully — 'at least,' not as an obligation — with a genuine moment of humility ('I don't want people comparing themselves to me'). On the substance: most of the lean-mass benefit from protein is captured well below this level. The landmark dose-response meta-analysis (Morton et al., 2018, British Journal of Sports Medicine) puts the useful ceiling at ~1.62g/kg/day (~0.74g/lb), and even more generous re-analyses (Nuckols, 2024, Stronger by Science) don't go past ~2.35g/kg for maximizing muscle gain. 2.2g/kg — this video's benchmark — sits in the high-but-safe zone, above what's actually been shown necessary for most lifters: the extra isn't harmful for healthy kidneys, it's just unlikely to buy a measurable additional muscle gain. It's a safety-net number, not a scientific minimum. Verdict: mixed.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015