Name: How to Calculate Your Protein Diet | Dr. Rhonda Patrick & Dr. Andrew Huberman
Uploaded: 2026-03-30T21:38:22.000Z
Duration: 6 min 14 s

We all hear one gram of quality protein per pound of body weight or lean body weight.

我們都聽過每磅體重或淨體重一克優質蛋白質的說法。

That's sort of what we're kind of what's thrown at us.

By doing the heavier weight training, do you notice that your protein appetite has increased?

透過重量訓練，你有沒有覺得你的蛋白質食慾變大了？

Like, appetite specifically for protein foods.

像是，特別想吃蛋白質食物的食慾。

You know, I interestingly have been doing a little bit more intermittent fasting, in which, you know, people think about intermittent fasting, they think about it as just one thing, one intervention.

你知道，我很有趣的是，我最近有在做一些間歇性斷食，大家想到間歇性斷食，會覺得它只有一種東西、一種幹預。

There's a behavioral aspect to it where it's a tool to sort of lower the amount of calories you're taking in.

一種是行為層面，它是一個降低你攝取卡路里總量的工具。

The other one would be this metabolic switch.

But so I've actually, since I don't know, September maybe, last September of 2025, been doing more intermittent fasting.

所以我其實，從不知道，九月吧，去年的2025年九月，我一直有在做更多間歇性斷食。

And what I mean by that is just really just eating less.

我這樣說的意思，就是真的單純地少吃一點。

And the reason for that is because I noticed that everything that I was doing, which was, you know, I mean, I eat healthy, I exercise a lot,

這樣做的原因是因為我發現，我做的所有事情，你知道的，我的意思是，我吃得很健康，我運動很多，

and yet I was sort of gaining more fat in the belly section, right, the visceral fat.

結果我卻在肚子部分，也就是內臟脂肪，好像胖得更多了。

And the only thing that really helped me stop that, put the brakes on, was getting more in a caloric deficit.

而真正幫助我停止這件事、踩煞車的，就是進入更大的熱量赤字。

So maybe my drive to do that kind of is skewing whether or not my appetite for protein would go up.

所以也許我這樣做的動機，會影響到我的蛋白質食慾是否會增加。

But I personally am on the scale of 1.2 to 1.6 grams per kilogram body weight, which is.

但我個人是落在每公斤體重 1.2 到 1.6 克之間，這大概是。

Per kilogram, which is probably a little bit less than the pound.

每公斤，這大概會比每磅的量少一點。

You know, it's a kind of a throwaway statement.

你知道，這句話有點隨口說說的。

A gram of quality protein as defined as something with, you know, lots of the essential amino acids and so forth, per pound or per lean pound of body mass.

每磅或每磅淨體重，一克的優質蛋白質，也就是含有許多必需胺基酸等等的蛋白質。

Which is something I think I and many other people shoot for.

這是我認為我和許多人努力的目標。

But I'm curious how religious you are about the, you know, getting a certain protein amount or per meal.

但我很好奇，你對每餐要攝取多少蛋白質的量，有多堅持？

Basically, it wasn't working for me in terms of, like, I was really trying to get aim for, like, the higher end of the, for me, you know, 1.6 grams per kilogram body weight or even a little bit above that.

基本上，這對我來說是行不通的，因為我真的很努力想達到，我個人設定的每公斤體重 1.6 克，甚至再多一點。

And what I found, what was happening is that I was actually gaining more weight because I think I was consuming more calories at the same time.

而我發現，我實際上體重增加更多，因為我認為我同時攝取了更多卡路里。

If you're getting it from whole foods, right, like, that's just kind of naturally going to happen.

如果你是從原型食物攝取，對吧，那自然就會發生。

But I'm still, like I said, I'm still getting within that range of, like, probably on average maybe 1.3, 1.4 grams per kilogram body weight.

但就像我說的，我還是維持在那個範圍內，大概平均每公斤體重 1.3 到 1.4 克。

But, like, people are different and you have different goals, right?

不過，大家狀況不同，目標也不一樣，對吧？

You know, like, I'm gaining muscle mass and I feel like all my training is, like, the most important thing.

你知道嗎，像是我的話，我正在增肌，我覺得我所有的訓練都是最重要的。

And I think that we need, generally speaking, I think people should become more obsessed with training and less obsessed with protein.

我認為，普遍來說，大家應該更專注於訓練，而不是蛋白質。

Like, the protein will complement the training.

And as you mentioned, if you're training, perhaps your appetite for protein will increase.

而且就像你說的，如果你有在訓練，你的蛋白質食慾可能會增加。

And so you'll start to eat, you know, more protein and less refined carbohydrates.

所以你就會開始吃，你知道的，更多蛋白質，更少精緻碳水化合物。

I already wasn't eating a lot of refined ultra-processed foods in the first place.

我本來就沒有吃很多精緻的超加工食品。

Probably not the answer you were expecting,

but it's really, for me, like, I just focusing on getting more protein was not working for my body in terms of but then again, I'm 47 years old.

但對我來說，真的，我發現光是專注攝取更多蛋白質對我的身體沒用，但話說回來，我已經47歲了。

You know, that perimenopause phase, very different than someone who's 37 maybe.

你知道的，那個更年期前期階段，跟37歲的人很不一樣。

I do know that I hear from more and more people these days that they are having a hard time getting that one gram of protein per pound of body weight.

但我知道，現在越來越多人跟我說，他們很難達到每磅體重一克的蛋白質攝取量。

It feels like a lot to them is what they're saying.

他們覺得這份量很多，這是他們說的。

They feel like they're kind of forcing themselves to do it.

他們覺得自己好像在強迫自己達成目標。

So I'm actually really pleased with your answer, not because I have an agenda here,

所以，我對你的回答感到非常高興，不是因為我有什麼預設的立場，

but because I and many other people seem to feel like unless there's a lot of resistance training or tremendous demands, like hiking, you know, while backpacking, where if you burn tons of calories you're carrying, you're basically rocking like nine hours a day, right?

而是因為我跟很多人都覺得，除非有大量的阻力訓練或極大的運動量，像是健行，你知道的，揹包客，一天要走九個小時，消耗很多熱量，對吧？

That they have a hard time getting that much protein down.

And I think that's also the case if people are eating starches.

而且我認為，如果人們在吃澱粉，情況也是一樣。

Like, I eat rice and oatmeal and some breads and things like that.

像是，我會吃米飯、燕麥片，還有一些麵包之類的。

Not a lot of bread, but, you know, it sounds like you eat starches.

麵包不會吃很多，但聽起來你確實會吃澱粉類食物。

These days, because I really kind of more focused a little bit on I did want to calorically restrict somewhat without, you know, being unhealthy.

這陣子，因為我真的比較專注於稍微控制一下熱量攝取，但又不想影響健康。

Obviously, you can take every stressor to a bad, unhealthy place, right?

當然，任何壓力過大都會讓人走向不健康，對吧？

You don't want to, like, not eat enough food.

你也不想，像是，吃不夠東西。

But my meals are mostly, like, healthy protein.

但我的餐點大部分都是，像是，健康的蛋白質。

所以我會吃自製的火雞肉漢堡。

你知道，我會吃放牧飼養的雞肉。

我還是會吃阿拉斯加野生鮭魚。

And then I'll also mix in some, like, filet mignon.

然後我還會加入一些，像是，菲力牛排。

Most of the times it's greens because they're the most micronutrient-dense.

大部分時候是蔬菜，因為它們的微量營養素密度最高。

And so these days I'm eating a lot of sautéed collard greens that are, like, pre-prepared, has garlic and onion.

而且我最近很常吃這種事先準備好的炒羽衣甘藍，裡面有大蒜跟洋蔥。

And I'll put that, you know, I'll have that with my meal.

Or I'll have some, you know, sautéed kale.

And like I said, I also do a little bit of intermittent fasting.

而且就像我說的，我也有在做一點間歇性斷食。

But that's kind of these days what I'm doing for my meals.

所以，這就是我最近的飲食內容。

Sometimes I'll eat the high-protein oats.

No, I eat oatmeal, but I like protein foods.

沒有，我吃燕麥，但我喜歡蛋白質食物。

I feel very lucky to like those foods mainly.

我感覺很幸運，我主要喜歡這些食物。

And then the starch for me has to be very clean.

然後澱粉的部分對我來說一定要很乾淨。

Like, if I go out, I'll have sometimes I'll have some homemade pasta or a sourdough bread or something.

所以，如果我出去，有時候我會吃點手工義大利麵或酸種麵包之類的。

But I find that most starches that are out there in the world have a bunch of other junk in them.

但我發現世界上大部分的澱粉都混了很多其他雜質。

So it sounds like we eat pretty similarly, although I probably eat more starches than you do.

所以聽起來我們吃的東西很像，雖然我吃的澱粉可能比你多。