Protein Needs During Weight Loss: Why 1.6 g/kg May Be the Sweet Spot
New evidence supports higher protein intake to preserve lean mass during weight loss and strength training
Personal Note: An approach similar to this worked for me
Topline
Emerging studies suggest consuming 1.6 grams of protein per kilogram of body weight per day double the current minimum recommendation may significantly boost fat loss and lean mass gains during weight loss, especially when combined with strength training.
Study Details
Dr. Eugene J. Lucas, a board-certified internist and obesity medicine specialist, reviewed recent data comparing varying levels of protein intake during weight loss and strength training. The standard dietary guideline of 0.8 g/kg/day was found to be insufficient for preserving lean body mass, particularly when patients are engaging in exercise programs.
Methodology
One key study involved young males performing full-body resistance training twice a week for 4 weeks. Participants were split into two groups: one consuming 1.2 g/kg/day of protein, and the other consuming 2.4 g/kg/day. Both groups were in a calorie deficit, and total daily calories were slightly higher in the higher-protein group.
A second study involved older adults doing twice-weekly strength training for 24 weeks while consuming either 1.0 or 1.3 g/kg/day of protein.
Additionally, a meta-analysis synthesized findings from multiple studies to identify the most effective protein range for muscle growth.
Key Findings
In young males:
The 2.4 g/kg/day group lost more fat (10.6 lb vs. 7.7 lb) despite consuming more calories
The same group gained significantly more lean mass (2.6 lb vs. 0.2 lb)
In older adults:
The 1.3 g/kg/day group gained 2.8 lb of lean mass, while the 1.0 group lost 0.6 lb
Meta-analysis conclusion:
1.6 g/kg/day appears to be optimal for maximizing muscle mass improvements
Implications for Practice
For patients pursuing weight loss, particularly those incorporating resistance training, aiming for 1.6 g/kg/day of protein may help preserve and even build lean muscle mass. While 1.2 g/kg/day may prevent muscle loss, increasing to 1.6 g/kg/day could yield superior body composition results. This applies across age groups, reinforcing the need for personalized nutrition advice in clinical settings.
Providers should consider adjusting protein recommendations upward during active weight loss interventions and educate patients on protein sources and daily intake targets.