Research
Macro partitioning
Higher dietary protein intake (1.2-1.6 g/kg/d) during energy restriction preserves lean mass and promotes fat loss more effectively than lower protein intakes.
When cutting calories to lose fat, aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily. This helps you keep your muscle while losing fat, making your weight loss healthier and more sustainable.
GoodSupportsHIGH confidence
higher-protein diets on the order of 1.2–1.6 g/kg/d have repeatedly been associated with greater weight loss, adipose loss, and lean mass preservation
Why this rating
The paper states this is 'repeatedly associated' and cites multiple controlled studies, indicating strong consensus.
Source
Exploring Opportunities to Better Characterize the Effects of Dietary Protein on Health across the Lifespan
John W. Carbone et al. · Advances in Nutrition · 2024
narrative_reviewCited 7×
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