How much protein do I need to preserve my muscle mass while losing weight?

paijing

I've read articles telling me all kinds of different things about eating protein while losing weight. What's the ultimate, science-backed answer here? Should I be eating 1/2 gram of protein per pound of weight, or double that?

In case it's useful, I'm 5'4 and 130lbs. I lift about 3x per week and am trying to lose fat.

Thanks!

zyxst

I've been going by body weight * .6 = protein goal which is a minimum.

dhimaan

It is always better to eat more than less. If you want to be conservative you could go with 130 grams which is your bodyweight. As you are a girl and 130 lbs you could get away with 100 grams.

Liftng4Lis

0.8-1 gram of protein per pound of LBM is a nice starting point.

pmm3437

The USDA min recommendation is 0.8g/kg.

Scientific studies have shown a benefit in retaining muscle mass eating up to 1.5g/kg when in a high caloric deficit for short periods. There has been no evidence showing intake higher than 1.5g/kg provides additional benefits.

ShellyBell999

I eat 80-110% of body weight in grams of protein daily.
I crossfit 3-5 times a week

XavierNusum

pmm3437 wrote: »

The USDA min recommendation is 0.8g/kg.

Scientific studies have shown a benefit in retaining muscle mass eating up to 1.5g/kg when in a high caloric deficit for short periods. There has been no evidence showing intake higher than 1.5g/kg provides additional benefits.

Right here. Normally accepted is from 0.6-0.8g/lb bw. More isn't bad, but just doesn't increase positive affects.