How much protein should you eat per day in a calorie deficit?
Study Review
In a recent 6‑week study, 21 college‑aged athletes followed a 25% calorie deficit while doing full‑body resistance training three times per week. They were randomly assigned to consume either about 1.2, 1.6, or 2.2 g/kg (grams of protein per kg of body weight per day). All groups lost bodyweight and fat mass, and all groups increased fat‑free mass and strength on 5‑rep max tests. What did we find out? Well, there were NO statistically significant differences between the lower, moderate, and higher protein intakes for fat loss, muscle gain, or strength gains. That’s right, whether they ate enough protein or a lot of the stuff, there were no statistically significant differences.
Prefer to watch than read? Then please check out the video below:
Study Conclusion
The authors concluded that current protein intake recommendations of 1.2-1.7 g/kg appear sufficient for most athletes, even during periods of energy restriction, to maintain fat-free mass and physical performance.
The Body of Evidence
This is very much in line with previous research, including systematic reviews and meta-analyses, like this one by Mortan et al., which I’ve covered in detail on previous videos. In this study of studies, and many other studies, protein intakes north of 1.6 g/kg tend to yield few additional benefits, at least none that are statistically significant. That said, some individuals do respond better to higher protein intakes, enjoy them, and find them much more satisfying, with protein being the most satiating macronutrient.
My Recommendations
If possible, I like to set clients’ protein intakes closer to 1.8 g/kg, sometimes more if they can handle it, and sometimes less, while not going below 1.2 g/kg, which is the start of the optimal range. If we can move to the higher end, we benefit more from increased fullness, and if you are one of those people who respond well to high protein intake, you will see additional gains. Sometimes it’s good to squeeze out every little potential protein gain, especially when it may only involve a few more bites of chicken breast.
Studies collect data and show differences between groups, but how certain groups respond doesn’t necessarily tell us how certain individuals respond, specifically, how YOU will respond. If YOU work well with the higher protein intakes, hitting 1.8 g/kg, and beyond, or conversely, find you can maximise your gains with just 1.2 g/kg, then that’s fine. Work with the body God gave you, see what works best! You do you, man!