- preserving muscle in a deficit
- building muscle
- better satiety and fewer cravings
Practical range:
- fat loss: ~1.6â2.2 g per kg body weight
- muscle gain: ~1.6â2.0 g per kg body weight
If youâre very overweight:
Use goal weight or lean mass (if known) as a better reference.
Everyday shortcut:
- 3 meals/day â ~30â45 g each
- 4 meals/day â ~25â35 g each
Checklist:
- each meal includes a protein source
- consistency beats perfection
Note:
Protein shakes are a tool, not a requirement.
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