Protein for Cutting: Preserve Muscle While Losing Fat
When cutting, higher protein of 1.8-2.7 g per kg of body weight per day protects muscle in a calorie deficit. A leaner 80 kg (176 lb) lifter often targets around 160-190 g per day…
Calculate Your Protein IntakeIn a calorie deficit the body is more likely to break down muscle for energy, and a high protein intake is the single most effective dietary defence against that. The leaner and more experienced you are, the closer to the top of the range you should aim.
Protein also keeps you fuller on fewer calories, which makes the diet easier to sustain. Combine your high-protein intake with resistance training to send the signal that muscle should be kept while fat is lost.
- Deficit target: 1.8-2.7 g/kg per day
- Leaner or advanced dieters: aim higher in the range
- High protein improves fullness on fewer calories
- Keep lifting to signal muscle retention
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
Yes. Adults over 60 typically need more protein than younger adults — often 1.2g to 1.6g per kilogram of body weight — to help offset age-related muscle loss (sarcopenia) and maintain strength and bone health.