How Much Protein Do You Need? | Stuart Phillips, McMaster University

<p>It’s no longer just the longevity bros and fitness fiends obsessing over their protein intake. So what does the science <em>actually</em> say about protein consumption? How much do you need, and what’s the best way to get it? </p><p>In today’s episode, Marty takes our own in-house world-renowned protein expert Stuart Phillips through the math behind the macros. </p><p>In this episode Stu and Marty discuss:</p><ul><li><p>Stu says why the old guideline of 0.8 g/kg body weight wasn’t enough </p></li><li><p>Does the benefit of protein hit a hard plateau at 1.6 g per kg per day? </p></li><li><p>How much protein do you need if you want to stay strong as you get older?</p></li></ul><ul><li><p>How much protein do you need if you want to lose weight but hold on to muscle?</p></li><li><p>What’s better, vegan or animal protein?</p></li></ul><p>Send us ideas for future episodes, comments and listener questions at <a href="mailto:realexercisescience@gmail.com" target="_blank" rel="ugc noopener noreferrer">realexercisescience@gmail.com</a></p><p>Exercise Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial, go to:</p><p><a href="http://everme.ai/exercisescience" target="_blank" rel="ugc noopener noreferrer">everme.ai/exercisescience</a></p><p>Our sponsor Biafit is your all-in-one fitness platform. Enter the promotional code <strong>HARDFACTS</strong> at checkout to receive a <strong>one-time 10% discount</strong>. Download BiaFit at your favorite app store: <a href="https://getbiafit.com/" target="_blank" rel="ugc noopener noreferrer">https://getbiafit.com/</a></p><p>Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching<em>.</em> For a free assessment to learn your GLP-1 type, visit <a href="http://glpcoaching.com" target="_blank" rel="ugc noopener noreferrer">GLPCoaching.com</a>. </p><p><br></p><p><strong>LINKS </strong></p><p>Stu’s essay on protein in <em>The Conversation</em>: <a href="https://theconversation.com/2025-was-the-year-protein-jumped-the-shark-272614" target="_blank" rel="ugc noopener noreferrer">The Year that Protein Jumped the Shark</a></p><p><a href="https://www.globenewswire.com/news-release/2025/07/17/3117357/0/en/High-Protein-Food-Market-Size-to-Hit-USD-117-44-Billion-by-2034-Fueled-by-U-S-and-Asia-Growth.html" target="_blank" rel="ugc noopener noreferrer">High-Protein Food Market Size to Hit USD 117.44 B