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

paijing
paijing Posts: 184 Member
edited November 2024 in Health and Weight Loss
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!

Replies

  • zyxst
    zyxst Posts: 9,151 Member
    I've been going by body weight * .6 = protein goal which is a minimum.
  • dhimaan
    dhimaan Posts: 774 Member
    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
    Liftng4Lis Posts: 15,149 Member
    0.8-1 gram of protein per pound of LBM is a nice starting point.
  • pmm3437
    pmm3437 Posts: 529 Member
    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
    ShellyBell999 Posts: 1,482 Member
    I eat 80-110% of body weight in grams of protein daily.
    I crossfit 3-5 times a week


  • XavierNusum
    XavierNusum Posts: 720 Member
    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.
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