Summary of "Is Less Than 60 Grams the Meta"

Experiment Overview

The video features an experiment conducted by Joel (TNFO) where he follows a super low protein diet—consuming under 10% of his total calories from protein. For him, this often meant less than 0.5 grams of protein per pound of body weight—for one month.

This approach was inspired by recent metabolic adaptation research, including a March 2025 study showing that protein restriction can increase energy expenditure via the hormone FGF21. This hormone causes subjects to need more calories to maintain weight.

Goals and Method

Joel’s main goals were to:

Test whether his calorie needs would increase significantly on a very low protein diet
Observe any effects on his body composition, strength, and hormone levels

Over the month, he gradually increased his calorie intake from about 2300 to around 3100 calories per day, aiming to maintain his weight at roughly 190 lbs.

Findings

Calorie Needs and Macronutrients

Joel found only a modest increase in maintenance calories—around 200 to 300 calories higher than usual—rather than a dramatic metabolic boost.
His daily macronutrient intake was roughly:
- 40-70g protein
- 50-100g fat
- 300-600g carbohydrates
His diet consisted of a mix of whole foods (sweet potatoes, rice, berries, vegetables) and some junk food to avoid confounding factors.
Despite the high carbohydrate intake, he did not experience significant muscle fullness or vascularity changes.

Hormonal Changes

Total testosterone levels rose to about 1400 ng/dL, which is considered very high.
However, free testosterone (the biologically active form) remained normal because his sex hormone-binding globulin (SHBG) levels doubled.
The increase in SHBG caused the body to produce more total testosterone to maintain free testosterone levels.
This means the high total testosterone was not indicative of improved muscle-building potential.

Physical Effects

Joel’s body composition and strength remained largely unchanged.
There was perhaps a slight increase in fat or water retention.
No improvements in muscle or performance were observed.

Conclusion

Joel concludes that while the low protein diet caused a small increase in calorie expenditure, it did not offer muscle-building benefits or significant metabolic advantages for him. He does not recommend this diet and plans to return to a regular protein intake.