How much protein should I eat during a cut?

January 12, 2026 •

4 min read

Research consistently shows that higher protein intake is crucial for protecting lean muscle mass during periods of caloric restriction. Discover precisely how much protein should I eat during a cut to achieve your body composition goals effectively and sustainably.

Quick Summary

This guide outlines the optimal protein intake for a cutting phase to preserve muscle mass, boost metabolism, and increase satiety. It details science-backed daily requirements based on body weight, activity level, and body fat percentage.

Key Points

Optimal Range: For active individuals, aim for 1.6–2.2 grams of protein per kilogram of body weight during a cut.
Muscle Preservation: Higher protein intake is essential for protecting lean muscle mass in a caloric deficit.
Increased Satiety: Protein promotes fullness, which helps manage hunger and control overall calorie intake.
Metabolic Advantage: Protein has a higher thermic effect than other macronutrients, slightly boosting your metabolism.
Consider Lean Mass: If you are very lean, your protein needs may be higher to further minimize muscle loss.
Choose Wisely: Prioritize lean protein sources like chicken, fish, eggs, and Greek yogurt to meet your goals efficiently.
Spread Intake: Distribute your protein consumption evenly throughout the day, including meals and snacks.

A successful cutting phase requires a strategic approach to nutrition, and protein is the most critical macronutrient for preserving muscle tissue. When you create a caloric deficit to lose fat, your body can break down muscle for energy. A high protein intake provides the necessary amino acids to prevent this from happening, ensuring your weight loss comes primarily from fat stores. This approach is essential for maintaining strength and achieving a lean, defined physique.

Why is protein so important for a cut?

Protein's role extends beyond simply building and repairing muscle. During a caloric deficit, its thermic effect, satiety benefits, and impact on metabolism become particularly valuable.

Boosts metabolic rate

The Thermic Effect of Food (TEF) is the energy required to digest, absorb, and dispose of nutrients. Protein has a significantly higher TEF than carbohydrates or fats, meaning your body burns more calories processing protein-rich foods. While the effect is modest, it offers a slight metabolic advantage during a cut, helping you burn more calories around the clock.

Increases satiety and reduces hunger

Fighting hunger is one of the biggest challenges of a caloric deficit. Protein is the most satiating macronutrient, helping you feel fuller for longer and reducing overall calorie intake. By promoting a feeling of fullness, it can make adhering to your diet much easier and prevent cravings for high-calorie, low-nutrient foods.

Preserves lean muscle mass

This is the primary reason for a high protein diet during a cut. The amino acids from protein provide the building blocks your body needs for muscle protein synthesis. In a calorie-restricted state, your body would otherwise break down muscle tissue to get these amino acids. By consuming sufficient protein, you signal your body to retain muscle, forcing it to use stored body fat for energy instead.

How much protein to eat during a cut

Scientific recommendations for optimal protein intake during a cut vary slightly depending on your body composition, activity level, and the severity of your calorie deficit. However, several general guidelines provide a solid starting point.

General recommendation: A widely accepted range for active individuals is between 1.6 to 2.2 grams of protein per kilogram of body weight, or 0.73 to 1.0 grams per pound.
For very lean individuals: If you are already at a low body fat percentage (e.g., men below 10%, women below 20%) and trying to get even leaner, your protein needs increase. Aim for the higher end of the spectrum, possibly up to 2.4 to 3.1 grams per kilogram of fat-free mass to prevent muscle loss.
For higher body fat individuals: If you are overweight or have a higher body fat percentage, you can base your protein intake on a leaner target weight. Some suggest 1.2 to 1.5 grams per kilogram for this population.

High protein food sources for a cut

Meeting your protein goals consistently requires focusing on lean, nutrient-dense foods. A mix of animal and plant-based proteins can provide a full spectrum of amino acids and other essential nutrients.

Lean Meats: Chicken breast, turkey breast, lean cuts of beef and pork.
Fish and Seafood: Salmon, tuna, cod, and shrimp.
Dairy: Greek yogurt, cottage cheese, and low-fat milk are excellent sources.
Eggs: A versatile and complete protein source.
Plant-Based: Tofu, edamame, lentils, and beans provide valuable protein and fiber.
Supplements: Whey or casein protein shakes offer a convenient and low-calorie way to boost your daily intake.

Sample cutting meal plan components


Meal	Example	Protein (g)	Fat (g)	Carbs (g)
Breakfast	Greek yogurt bowl with berries and seeds	25-30	5-10	20-25
Lunch	Chicken breast salad with mixed greens	30-35	10-15	15-20
Dinner	Baked salmon with roasted vegetables	35-40	15-20	25-30
Snack 1	Protein shake with water	25-30	1-2	5-10
Snack 2	Cottage cheese or beef jerky	15-20	5-10	5-10

Conclusion: Fueling your cut for success

Determining how much protein should I eat during a cut is a critical step in a successful fat loss journey. For most active people, a target of 1.6 to 2.2 grams per kilogram of body weight is a scientifically supported range. This emphasis on protein helps maintain hard-earned muscle mass, boosts metabolism, and keeps hunger at bay. Combine this strategic protein intake with resistance training and a moderate caloric deficit to ensure your body composition changes in your favor, leaving you with a leaner, more muscular physique. Consistency in both diet and exercise will be the ultimate key to your success.

Note: While high protein intake is beneficial, it's not a magic bullet. For comprehensive guidance, consider consulting a registered dietitian or certified nutrition coach. For further reading, an excellent resource on optimal protein intake is available at Examine.com.

Frequently Asked Questions

For many people, 100g of protein might be sufficient, but it depends heavily on your body weight and activity level. For an average-sized adult who is regularly exercising, a higher intake closer to 1.6-2.2 g/kg (or 0.73-1.0 g/lb) is generally recommended to maximize muscle retention.

While there is no single best macro split, a high protein approach is typically advised. A common starting point is a split of 40% protein, 30% carbohydrates, and 30% fats, with adjustments based on individual needs and performance.

While a high protein intake significantly minimizes muscle loss, some minimal muscle loss can still occur in a prolonged and aggressive caloric deficit, especially if resistance training is not maintained. The goal is to minimize this loss, not necessarily eliminate it entirely.

Yes, protein shakes can be very helpful during a cut. They are a convenient and low-calorie way to increase your daily protein intake, which aids in muscle preservation and satiety.

Yes, it is often recommended to slightly increase your protein intake as you get leaner. With less body fat available for energy, the body may be more likely to use muscle tissue, so a higher protein percentage can provide a better buffer against muscle loss.

For healthy individuals, there is no strong evidence that high protein intake harms kidney function. However, individuals with pre-existing kidney conditions should always consult a healthcare professional before significantly altering their protein consumption.

Excellent lean protein sources include chicken breast, turkey, fish, egg whites, Greek yogurt, cottage cheese, and tofu. These options are low in calories but high in protein, making them ideal for weight management.