Low Protein Intake While Cutting Could Ruin Your Gains

If you’re trying to lose fat but not eating enough protein, you are completely sabotaging your progress.

A recent study revealed a crucial finding for anyone on a fat loss journey:

When participants consumed less than 0.75 grams of protein per pound of body weight while eating in a calorie deficit…

They ended up losing up to 3 times more muscle than those who hit that protein intake.

They also saw that those who ate more than 0.75g of protein not only preserved more muscle but also maintained higher muscle protein synthesis.

This means their bodies stayed in an anabolic state (muscle-building mode) even while losing fat.

So, If you’re not eating at least 0.75g of protein per pound of body weight…

You’re not just burning fat—you’re losing muscle too.

For example, let’s say you weigh 180 pounds. 

To protect your muscle, you’d need to consume at least 135 grams of protein per day because, 180 x 0.75g = 135g.

So what’s the optimal range of protein?

While 0.75g/lb is the baseline for protecting muscle while in a calorie deficit, consuming more protein (up to 1g/lb or higher) can take your results to the next level.

Higher protein intake boosts recovery, accelerates fat loss, and preserves muscle even better by increasing thermogenesis (calorie burning).

This enhances your metabolism, helping you burn more fat while maintaining lean muscle.

The bottom line is this:

Protein is essential for maintaining your muscle when you're in the process of losing fat.

Make sure you're hitting your protein goal if you want to keep the strength, muscle size, and metabolic rate you've worked so hard for.

Until next time,

Kashif Khan

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