How Much Protein Should You Eat On a Cut?
You’ve probably heard that you need more protein while cutting (dieting to lose fat). The idea is that reducing your calorie intake encourages your body to break down muscle for energy, and the best way to counter this is to eat more protein. This recommendation became popular after a 2014 review examined six studies on dieting athletes. The authors noticed that those eating the most protein retained more muscle while cutting, so they suggested that protein needs likely rise when you’re in a calorie deficit. Since then, coaches and commentators in evidence-based fitness circles have advised dieters to eat anywhere from 1-to-2+ grams of protein per pound of body weight per day (g/lb/day). More recently, however, some experts have questioned these recommendations. They argue that the original review had methodological weaknesses. For instance, it didn’t include a formal statistical analysis or cite any direct studies showing protein needs actually rise when dieting. Nor ...