How Much Protein Do I Need To Retain Muscle While In a Calorie Deficit?

Edited & Verified by: Anthony
Most Recent Update: Feb 07, 2024
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  • 1 Min

Intention

Retaining muscle while cutting calories is key to achieving a lean physique. Learn how much protein you need to preserve muscle mass during your fat loss journey.

This is one of the most loaded questions in regards to flexible dieting. It feels as though new research comes out constantly pertaining to this. Yet, we had an article written which outlines how much protein is enough while in a calorie deficit.

We base it on lean body mass rather than body weight which is the amount of weight carried on your body that isn’t fat.

A back view of a blonde woman in a black sports bra showcasing strong muscle definition in her shoulders and upper back.

This is why the suggested protein intake whether it will be from the macro calculator or your Macro Blueprint may seem less than you’re used to.

With this said, the reason most go off of body weight is that figuring out your LBM can be difficult. This is why the common recommendation is .7-1 gram/lb. of bodyweight/day.

While in a calorie deficit this is the most straightforward answer, but it may take some trial-and-error.

 

About The Author

Anthony is the creator of the world’s first macro calculator and a veteran macro coach with over 15 years of experience. Through his expertise and dedication, Anthony has transformed the lives of more than 50,000 clients using the Macro Blueprint, a program meticulously designed to simplify dieting and enhance overall wellness. 

As the founder of IIFYM.com, Anthony offers comprehensive digital diet programs and personalized macro suggestions to help individuals achieve their weight loss goals, improve sleep, boost focus, and build confidence.

Whether you want to track macros, engage in flexible dieting, or optimize your metabolism health, Anthony’s strategies cater to diverse needs. From recomp macros to bodybuilding macros, discover how you can take control of your nutrition and life with Anthony’s proven methods.

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