To optimize weight and fat loss while preserving muscle mass, it is recommended to consume between 1.2 and 1.6 g of protein per kilogram of body weight per day, while distributing this intake with at least 25-30 g of protein per meal within the framework of an energy deficit.

noli's read

This approach is based on a solid consensus in sports and metabolic nutrition. Meta-analyses, such as those published in 'Advances in Nutrition', confirm that higher protein intake during caloric restriction promotes lean mass retention and improves satiety. The threshold of 25-30 g per meal is often cited in the literature to maximize muscle protein synthesis, a process stimulated by leucine. The idea that this improves cardiometabolic markers is also supported by observational studies and randomized controlled trials (RCT) showing better glycemic and lipid management. This advice is very well-founded scientifically and does not appear to be exaggerated, as it aligns with recommendations for active individuals seeking to optimize their body composition. There are no red flags, and the strategy is consistent with known physiological mechanisms of muscle anabolism.

the sources

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