Minimum for normal people should be 0.8*kg/day and muscle building gains top out at around 1.6*kg/day. If these people are fat then just 1.0*kg/day could be 125g/day.
I've always wondered - do the 0.8 / 1.6 grams of protein per kg apply equally across someone's whole weight? If someone has a lot of body fat compared to lean mass (bones / muscle etc), would the protein requirement per kg go down accordingly?
In other words, does having more fat tissue increase protein requirements, or should we instead think of protein requirements only for lean body mass?
Recommendations I've seen that are targeted at people trying to lose fat are given in grams per kg of lean body mass.
I can't imagine a mechanism for fat to increase the need for more protein beyond needing more muscle to carry around the extra weight but that's already reflected in LBM.
They targeted a BMI > 27.5, which could be ‘fat’ or it could be ‘a little soft’, or it could be someone who’s really swole.
For reference a 27.5 BMI is 5’9” at 186lbs. I can attest that when I’m well muscled, nobody thinks I’m fat at 186, but when I’m not yolked, I look like a tad doughy.
The average adult male in the US has a BMI of 26.6 btw…
Let's be honest, a 99.999% of people with a BMI > 27.5 did not get that way from hitting the gym too much. Weight lifters love to call out BMI as being worthless, but they ignore the fact that any exercise for American adults is rare, much less the amount of exercise required to hit a BMI of >25 due to pure muscle mass.
The average adult male is in terrible shape.
FWIW, people who exercise regularly should combine waist to height ratio (WHtR) with BMI. If you're BMI is high, but your WHtR is <0.5, then you're good. Otherwise, you're at risks for heart disease and stroke, even if you "look" healthy.
I've always wondered - do the 0.8 / 1.6 grams of protein per kg apply equally across someone's whole weight? If someone has a lot of body fat compared to lean mass (bones / muscle etc), would the protein requirement per kg go down accordingly?
In other words, does having more fat tissue increase protein requirements, or should we instead think of protein requirements only for lean body mass?