Research
Macro partitioning
Consuming 1.3–1.6 g protein per kg body weight per day, combined with exercise, is safe for healthy adults and supports fat loss and muscle preservation during weight reduction.
If you are trying to lose fat, do not just cut calories. Eat 1.3–1.6 g of protein per kg of body weight daily and exercise. This combination helps you lose fat while keeping your muscle, which is better for your long-term health than losing muscle along with fat.
GoodSupportsHIGH confidence
Long-term consumption of protein at 2 g per kg BW per day is safe for healthy adults, and the tolerable upper limit is 3.5 g per kg BW per day for well-adapted subjects. ... a combination of physical activity and increased intake of high-quality protein provides an effective strategy to enhance fat loss and improve metabolic profiles in obese subjects.
Why this rating
Based on controlled studies (Layman, Josse) cited in the review, showing clear benefits in body composition.
Source
Dietary protein intake and human health
Guoyao Wu · Food & Function · 2016
narrative_reviewCited 699×
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