How Much Protein Should You Eat When Cutting? | Legion
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 did it provide indirect evidence—no studies showed a higher protein intake is beneficial while cutting compared to maintaining or bulking (dieting to build muscle).
In other words, the idea that you need more protein while cutting was more hypothesis than fact. And when you look at the research that actually tests protein needs during a cut, a more moderate intake seems to work just fine.
For example, a study from AUT University placed experienced weightlifters in a 40% calorie deficit. One group ate 0.73 g/lb/day, the other 1.27 g/lb/day. After two weeks, both groups retained the same amount of muscle and lost the same amount of fat.
Similarly, a study published in the FASEB Journal had military personnel eat 40% below their TDEE while doing some light strength training 3-to-4 times weekly. One group ate 0.73 g/lb/day, while the other ate 1.09 g/lb/day. After three weeks, both groups saw the same changes in body composition.
In another study published in the International Journal of Sports Medicine, researchers found that bodybuilders on a week-long cut preserved all of their muscle when they ate 0.75 g/lb/day, while those eating 0.35 g/lb/day lost significant lean mass.
And in a 2-week study from the University of Birmingham, weightlifters in a 40% calorie deficit lost significantly more muscle (3.5 lb) when consuming 0.45 g/lb/day compared to those consuming 1.05 g/lb/day (0.7 lb).
However, it’s worth noting that the participants in this study were already fairly lean (~15% body fat), training intensely for nearly six hours per week, and dieting aggressively.
These factors likely made the low-protein diet even more detrimental to muscle retention—and may also explain why even the high-protein group experienced a small amount of muscle loss.
With a more realistic diet and training regimen, 1.05 g/lb/day would probably have been sufficient to fully preserve their muscle mass.
So, How Much Protein Should You Eat While Cutting?
Taken together, these studies suggest that if you’re looking to maintain muscle while cutting, you should eat at least 0.7-to-0.8 g/lb/day, and up to 1 g/lb/day if you’re highly active (strength training, doing cardio, and playing sports multiple times per week).
If you’re already very lean (less than 8% body fat for men or 18% for women) and looking to get even leaner, there’s evidence that your body burns more protein for fuel when there’s less fat available, so eating around 1-to-1.2 g/lb/day might provide a better buffer against muscle loss—at least in theory.
Why Some People Choose to Eat More Protein While Cutting
A common reason some people choose to eat extra protein is “individual variability”—the idea that protein requirements differ from person to person.
For instance, one study found that while most endurance cyclists needed 0.75 g/lb/day, some needed as much as 1.25 g/lb/day to maintain nitrogen balance (a sign you’re retaining muscle mass).
If your needs are higher than average, eating slightly more protein can help ensure you’re not falling short. That said, your protein needs are probably close to the average (that’s how averages work), so adding extra likely isn’t necessary.
Why Eating Too Much Protein Isn’t a Good Idea While Cutting
While eating somewhat above the minimum might offer peace of mind, going above 1 g/lb/day likely won’t help most people—and may even make dieting harder.
Eating excessive protein leaves less “room” in your diet for carbohydrates and fats. Since carbs and fats fuel your workouts, aid recovery, regulate hormones, and keep you full, cutting them too low for the sake of extra protein may make training and dieting harder than it needs to be.
Scientific References +
Helms, Eric R., et al. “A Systematic Review of Dietary Protein during Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 24, no. 2, Apr. 2014, pp. 127–138, https://doi.org/10.1123/ijsnem.2013-0054.
Helms, Eric R., et al. “High-Protein, Low-Fat, Short-Term Diet Results in Less Stress and Fatigue than Moderate-Protein, Moderate-Fat Diet during Weight Loss in Male Weightlifters: A Pilot Study.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 25, no. 2, Apr. 2015, pp. 163–170, https://doi.org/10.1123/ijsnem.2014-0056.
Pasiakos, Stefan M., et al. “Effects of High-Protein Diets on Fat-Free Mass and Muscle Protein Synthesis Following Weight Loss: A Randomized Controlled Trial.” FASEB Journal: Official Publication of the Federation of American Societies for Experimental Biology, vol. 27, no. 9, 1 Sept. 2013, pp. 3837–3847, pubmed.ncbi.nlm.nih.gov/23739654/, https://doi.org/10.1096/fj.13-230227.
Walberg, J., et al. “Macronutrient Content of a Hypoenergy Diet Affects Nitrogen Retention and Muscle Function in Weight Lifters.” International Journal of Sports Medicine, vol. 09, no. 04, Aug. 1988, pp. 261–266, https://doi.org/10.1055/s-2007-1025018.
METTLER, SAMUEL, et al. “Increased Protein Intake Reduces Lean Body Mass Loss during Weight Loss in Athletes.” Medicine & Science in Sports & Exercise, vol. 42, no. 2, Feb. 2010, pp. 326–337, pubmed.ncbi.nlm.nih.gov/19927027/, https://doi.org/10.1249/mss.0b013e3181b2ef8e.
Elia, M., et al. “Differences in Fat, Carbohydrate, and Protein Metabolism between Lean and Obese Subjects Undergoing Total Starvation.” Obesity Research, vol. 7, no. 6, Nov. 1999, pp. 597–604, https://doi.org/10.1002/j.1550-8528.1999.tb00720.x. Accessed 13 Oct. 2020.
Houltham, Stuart Douglas, and David S. Rowlands. “A Snapshot of Nitrogen Balance in Endurance-Trained Women.” Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition et Metabolisme, vol. 39, no. 2, 1 Feb. 2014, pp. 219–225, www.ncbi.nlm.nih.gov/pubmed/24476478, https://doi.org/10.1139/apnm-2013-0182. Accessed 14 Mar. 2020.
Whittaker, Joseph, and Miranda Harris. “Low-Carbohydrate Diets and Men’s Cortisol and Testosterone: Systematic Review and Meta-Analysis.” Nutrition and Health, vol. 28, no. 4, 7 Mar. 2022, p. 026010602210830, https://doi.org/10.1177/02601060221083079.
Whittaker, Joseph, and Kexin Wu. “Low-Fat Diets and Testosterone in Men: Systematic Review and Meta-Analysis of Intervention Studies.” The Journal of Steroid Biochemistry and Molecular Biology, vol. 210, June 2021, p. 105878, https://doi.org/10.1016/j.jsbmb.2021.105878.
Koerich, Ana Clara C., et al. “Effects of the Ketogenic Diet on Performance and Body Composition in Athletes and Trained Adults: A Systematic Review and Bayesian Multivariate Multilevel Meta-Analysis and Meta-Regression.” Critical Reviews in Food Science and Nutrition, 27 June 2022, pp. 1–26, https://doi.org/10.1080/10408398.2022.2090894.
You May Also Like
You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help.
Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Sending…
Your free stuff is on the way!
Follow the Diet Plan that Helped Nikita Lose 15 Pounds in 3 Months
“I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan.” And if he can do it, why not you?
Wait!
Want a Free Custom Meal Planning Tool?
Quickly calculate your calories, macros, and micros for losing fat, building muscle, and staying healthy.
If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you every penny of your money back. Holy moo cows. And that means you can say “yes” now and decide later.
Sounds Good
Why the $75 minimum purchase amount for free shipping?
To quench our piggish lust for grubby profits in the eternal service of the dread lord Mammon?
Kind of. But not really. Because here’s the truth:
Single-item orders are so blasted expensive to ship that we make very little profit on them. And no profits make the bean counters lose their marbles.
But when you order just one more item, it only costs us a few dollars more to ship both of them to you. Add a third item, and it’s just a few more shekels to ship.
And that allows us to make a profit. Which keeps the bean counters happier than a hammer in a nail factory.
So, if it pleases your Grace, we humbly request your mercy and patronage notwithstanding the vexing free shipping minimum.
Sounds Good
Why the $199 minimum purchase amount for free shipping?
To quench our piggish lust for grubby profits in the eternal service of the dread lord Mammon?
Kind of. But not really. Because here’s the truth:
Single-item orders are so blasted expensive to ship that we make very little profit on them. And no profits make the bean counters lose their marbles.
But when you order just one more item, it only costs us a few dollars more to ship both of them to you. Add a third item, and it’s just a few more shekels to ship.
And that allows us to make a profit. Which keeps the bean counters happier than a hammer in a nail factory.
So, if it pleases your Grace, we humbly request your mercy and patronage notwithstanding the vexing free shipping minimum.
Sounds Good
Why the $299 minimum purchase amount for free shipping?
To quench our piggish lust for grubby profits in the eternal service of the dread lord Mammon?
Kind of. But not really. Because here’s the truth:
Single-item orders are so blasted expensive to ship that we make very little profit on them. And no profits make the bean counters lose their marbles.
But when you order just one more item, it only costs us a few dollars more to ship both of them to you. Add a third item, and it’s just a few more shekels to ship.
And that allows us to make a profit. Which keeps the bean counters happier than a hammer in a nail factory.
So, if it pleases your Grace, we humbly request your mercy and patronage notwithstanding the vexing free shipping minimum.
Sounds Good
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%today
25%2 weeks
25%4 weeks
25%6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Sounds Good
Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
Sounds Good
OUT OF STOCK
Security Check
Please click the checkbox below. We apologize for the inconvenience.
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Sounds Good
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Sounds Good
