Consuming between 1.6 and 2.0 grams of protein per kilogram of body weight per day helps preserve muscle mass during a weight loss diet.

noli's read

This advice is based on a solid scientific foundation. The referenced meta-analysis (PMID: 23097268, Journal of the International Society of Sports Nutrition) effectively confirms that, in the context of caloric restriction, a high protein intake helps protect muscle tissue while promoting fat mass loss. This is a recommendation widely accepted by sports nutrition research for active individuals or those in a caloric deficit. The range proposed (1.6 to 2.0 g/kg) is consistent with current evidence, although requirements may vary depending on an individual's level of physical activity and body composition. This is not an exaggeration, but a proven strategy to optimize the quality of weight loss. Science supports that these levels allow for better satiety and increased muscle recovery, thereby making it easier to maintain a diet over the long term.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015