Mixed
A daily protein intake of 0.8–1.2 g/kg body weight during energy restriction sustains satiety, preserves fat-free mass, and prevents weight regain, with 1.2 g/kg being superior for improving body composition and resting energy expenditure.
To lose fat and keep it off, aim for 0.8 to 1.2 grams of protein per kilogram of your body weight every day while eating fewer calories. This amount keeps you full, protects your muscle, and keeps your metabolism high. If you want better body composition (more muscle, less fat), aim for the higher end (1.2 g/kg). You do not need to cut carbs to see these benefits; the protein itself is the key driver.
The required daily intake is 0·8– 1·2 g/kg BW, implying sustaining the original absolute protein intake and carbohydrate and fat restriction during an energy-restricted diet. The intake of 1·2 g/kg BW is beneficial to body composition and improves blood pressure. A too low absolute protein content of the diet contributes to the risk of BW regain.
Why this rating
The paper is a review citing multiple controlled trials and respiration chamber studies, though it acknowledges some variability in protein type effects.
Source
Dietary protein – its role in satiety, energetics, weight loss and health
Margriet S. Westerterp‐Plantenga et al. · British Journal Of Nutrition · 2012
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