How much protein do I actually need for weight loss?
I keep seeing wildly different protein recommendations. Some say 0.5g/lb, others say 1g/lb, some even say more. I just want to lose fat without losing muscle. What's the actual evidence-based recommendation?
The evidence supports 0.7-1g per lb of LEAN body mass (or 0.6-0.8g per lb of total bodyweight) for preserving muscle during weight loss. Higher end if you're in a larger deficit or doing intense training.
The "1g per lb" rule is a slight overestimate but it's easy to remember and won't hurt you.
I tell all my clients: aim for 0.8-1g per lb of your GOAL weight. Simple, slightly overestimates, but ensures you're getting enough. Higher is not harmful (within reason).
When I'm cutting I eat 1g/lb of bodyweight. When I'm bulking I can get away with 0.7g/lb because I'm in a surplus. The leaner and more aggressive your cut, the more protein you need.
The meta-analysis by Morton et al. (2018) found no additional benefit beyond 0.73g/lb for muscle protein synthesis. But that was for muscle BUILDING, not preservation during a cut. For cutting, err on the higher side.
I eat like 200g protein a day and I'm 180 lbs. Probably overkill but chicken breast is just my default meal. Keeps me full, keeps my muscle, keeps things simple.
Just want to add that you can absolutely hit these targets on a plant-based diet. Tempeh, seitan, tofu, lentils, protein powders — lots of options. You just have to be intentional about it.
Thanks everyone! I'm 190 lbs and want to get to about 170, so I'll aim for 140-170g protein per day. That sounds manageable.
Just make sure you spread it across the day. 40g per meal across 4 meals is way better for MPS than 160g in one sitting.