Protein Intake for Weight Loss — Preserve Muscle While Cutting
Losing weight? Higher protein intake preserves muscle, reduces hunger, and increases thermogenesis. Get the right amount here.
Protein Intake Calculator
How It Works
While cutting (calorie deficit), aim for 1.0–1.2 g/lb (2.2–2.6 g/kg) to preserve lean muscle mass.
A 180 lb person cutting should consume 180–220g protein daily — higher than when bulking or maintaining.
Protein's thermic effect burns 20–30% of its calories during digestion (vs 5–10% for carbs/fat), giving you a dieting edge.
High-protein diets increase satiety hormones (GLP-1, PYY), making calorie restriction more sustainable.
Frequently Asked Questions
How much protein while losing weight?
1.0-1.2 g/lb of body weight. Higher than maintenance because deficit increases muscle breakdown risk. For a 180 lb person: 180-220g/day.
Will too much protein make me fat?
No — protein is the hardest macronutrient to overeat due to high satiety. Excess protein oxidizes for energy or deaminates (urea cycle) rather than storing as fat.
Protein timing: every 3 hours or all at once?
Distribution matters more on cuts. 4-5 meals of 40g protein keeps muscle protein synthesis elevated throughout the day, reducing muscle loss.