Macro partitioning
Natural bodybuilders in contest preparation should consume 2.3-3.1 g/kg of lean body mass per day of protein to maximize lean body mass retention.
Calculate your lean body mass (LBM) and multiply it by 2.3 to 3.1 to determine your daily protein target in grams. For example, if your LBM is 150 lbs (approx 68 kg), aim for 156-211 grams of protein per day. This high intake is crucial to prevent muscle loss while you are dieting. If you are leaner or have a larger caloric deficit, aim for the higher end of this range.
Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein...
Why this rating
Based on multiple human studies comparing protein intakes (0.8-2.3 g/kg) showing greater LBM preservation at higher intakes during caloric restriction.
Source
Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation
Eric R. Helms et al. · Journal of the International Society of Sports Nutrition · 2014
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →