Why you need 3g of protein pr kg bodyweight!

This one might sound controversial – but let’s be honest… it really isn’t.

For decades we’ve been told to eat carbs, plants, and to keep protein intake moderate — somewhere between 0.8 and 1.6g per kg bodyweight. But what if that advice is outdated?

Let’s dive into the world of science and look at the facts.

First: Let’s debunk the myth of “Too Much Protein”

There is no scientific evidence that “too much protein” is dangerous for healthy individuals.
In fact, protein and fat are the two most essential macronutrients. Without them, we would get sick — and eventually die.
Carbohydrates? Technically optional.
Yes, the body needs glucose, but it can make it itself from stored body fat and even muscle tissue via gluconeogenesis.

See this scientific study for reference:. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8?

The only caveat: If you have existing kidney disease, then high protein intake can be harmful. But for healthy people — overweight or not — there is no upper limit established by science.

So let’s be clear: “Too much protein” is a myth for healthy individuals.

So Why 3g Protein per kg Bodyweight?

Let’s talk about fat loss and muscle retention — the two pillars of long-term transformation.

If you want sustainable fat loss, you need to:

1. Build muscle (it increases your BMR and helps burn more fat)
2. Eat at maintenance (not in a deep deficit)

By training regularly and eating at your BMR, you’ll naturally be in a slight deficit due to increased energy demands — leading to fat loss without muscle loss.

Now here’s where the 3g protein target comes in:

As we age, our body becomes less efficient at using dietary protein — a process called anabolic resistance.

This means you need more protein just to trigger the same level of muscle protein synthesis (MPS) you had when you were younger.

In plain terms: The older you get, the more protein you need to maintain or build muscle.

Yes – It’s a Lot

Let’s be real:
For someone weighing 100 kg, that’s 300g of protein per day.

That’s equivalent to eating about 1kg of cooked chicken breast – daily.

Sounds like a challenge? It is.

You’ll likely need 3–4 protein shakes per day to realistically hit your target. And that’s perfectly okay — it’s a tool, not a cheat.

Why Muscle Mass = Longer Life

Muscle has been underrated for decades. But the science is catching up.

Skeletal muscle isn’t just for athletes — it’s one of the most important predictors of long-term health, disease resistance, and even cognitive function.

Muscle mass reduces your risk of chronic illness, improves metabolic health, and is directly linked to better quality of life and longevity.

As Dr. Gabrielle Lyon says:
“Skeletal muscle is the organ of longevity.”

Read her excellent article on the subject here:
https://www.success.com/dr-gabrielle-lyon-muscle-building-longevity/

Conclusion: Lift Heavy, Eat Big (Protein), Live Long

Protein isn’t dangerous.
3g per kg bodyweight isn’t extreme — it’s optimal.
It is the best way to do lasting sustainable weight loss on a short time span – and as you age, it’s your best defense against weakness, chronic disease, and poor quality of life.

Want to live long? Be strong.

Want to be strong? Eat enough protein – and go to the gym and lift some weights..