How much protein should I have to maintain muscle on a cut?

October 13, 2025 •

4 min read

According to a 2020 review, higher protein intake can significantly help with fat loss while preserving muscle mass during a caloric deficit. A high protein intake is essential for retaining lean muscle mass when your main goal is to lose fat, answering the central question: How much protein should I have to maintain muscle on a cut?.

Quick Summary

This article explores the optimal protein intake for preserving muscle mass during a cutting phase. It covers general recommendations, tailored approaches based on body composition, and strategies for consuming quality protein to maximize fat loss and minimize muscle loss in a calorie deficit.

Key Points

Target a Higher Protein Intake: Aim for 1.6–2.2 grams of protein per kilogram of body weight daily during a cut to preserve muscle mass.
Create a Moderate Calorie Deficit: A smaller, moderate deficit (300-500 calories) is ideal for losing fat gradually and minimizing muscle loss.
Prioritize Strength Training: Continue to lift weights and train intensely to signal to your body that it needs to retain muscle, even while in a deficit.
Choose Lean Protein Sources: Opt for chicken, fish, low-fat dairy, and legumes to meet protein goals without excess calories.
Distribute Protein Throughout the Day: Spread protein intake across all meals and snacks to provide a steady supply of amino acids for muscle repair.
Utilize Protein's Satiating Effect: Higher protein intake can naturally curb hunger and reduce overall calorie consumption due to its satiating properties.
Incorporate Supplements if Needed: Use whey or casein protein powder to help meet your daily protein targets if consuming enough through food is difficult.
Factor in Healthy Fats and Carbs: Don't neglect other macronutrients. Carbs fuel training, and healthy fats support hormone production.

Understanding Protein's Role in a Calorie Deficit

When you're in a calorie deficit—consuming fewer calories than your body burns—your body looks for energy from stored sources. The goal of a 'cut' is to ensure this energy comes primarily from body fat, not from lean muscle tissue. Protein is the most critical macronutrient for this process because it provides the amino acid building blocks necessary for muscle repair and growth.

Eating a high-protein diet while cutting offers several key benefits:

Preserves Muscle Mass: Adequate protein intake signals to your body that it needs to hold onto its existing muscle, especially when combined with resistance training. Studies show that groups on high-protein diets retain significantly more muscle than those on low-protein diets during weight loss.
Increases Satiety: Protein is more satiating than carbohydrates and fats, meaning it helps you feel fuller for longer. This can naturally lead to reduced overall calorie intake and fewer cravings, making adherence to your diet easier.
Boosts Metabolism: The thermic effect of food (TEF) is the energy your body uses to digest, absorb, and metabolize food. Protein has a much higher TEF (20–30%) compared to carbs (5–10%) and fat (0–3%). A higher protein diet can therefore boost your daily energy expenditure.

Calculating Your Optimal Protein Intake

For most individuals seeking to maintain muscle while cutting, the recommended protein intake is based on body weight. A good starting point is to aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight. However, this can be refined based on your activity level and body composition.

General Protein Recommendations

For average, active individuals: 1.6 to 2.2 g/kg of body weight. For a 70 kg (154 lb) person, this equates to 112–154 grams of protein daily.
For athletes and those with intense training: Higher needs are often suggested, ranging from 2.2 to 3.4 g/kg of body weight. Elite athletes in aggressive cuts, especially at a low body fat percentage, may benefit from the higher end of this scale to buffer against muscle loss.
For individuals with higher body fat: If you carry a higher percentage of body fat, basing your protein calculation on your goal body weight or lean body mass can be more effective. A recommendation of 1.2 to 1.5 g/kg of body weight is often suitable in this case.

Strategies to Maximize Protein Intake for Muscle Retention

Achieving and maintaining a high protein intake requires a focused strategy, especially when calories are restricted. Here are practical tips to ensure you meet your goals:

Prioritize Lean Protein Sources: Choose lean animal-based proteins and a variety of plant-based options to manage overall calorie and saturated fat intake.
Spread Protein Evenly: Distribute your protein intake throughout the day. Aiming for 20–30 grams per meal helps provide a steady supply of amino acids for muscle repair and satiety.
Consider Protein Supplements: If you struggle to meet your targets through whole foods alone, protein supplements like whey or casein can be convenient additions. Whey is fast-digesting and ideal post-workout, while casein is slow-digesting and can be useful before bed.
Time Your Intake: Consuming protein-rich foods soon after workouts enhances muscle recovery.

Comparison of High-Protein Food Sources for Cutting

Choosing the right protein sources is key for staying within your calorie goals while feeling satisfied. Lean protein sources provide a high amount of protein for relatively few calories.


Food Source	Protein per serving	Key Nutrients	Pros for Cutting	Cons for Cutting
Chicken Breast (3 oz)	Approx. 26g	Niacin, B6	Very lean, high protein, versatile	Can become repetitive if not varied
Salmon (3 oz)	Approx. 22g	Omega-3s, Vitamin D	Excellent source of healthy fats, satiating	Higher in calories than leaner fish
Greek Yogurt (6 oz, plain)	Approx. 17g	Calcium, Probiotics	High protein, creamy texture aids satiety	Some varieties contain high sugar
Cottage Cheese (1 cup)	Approx. 23g	Casein protein, calcium	Slow-digesting protein, keeps you full	Can be high in sodium, may not suit all tastes
Lentils (1 cup, cooked)	Approx. 18g	Fiber, Folate, Iron	High in fiber, low-glycemic, very filling	Contains carbohydrates, requires proper portion control
Tofu (1/2 cup, firm)	Approx. 22g	Calcium, Iron	Plant-based, very versatile, low in fat	Requires seasoning to enhance flavor

Conclusion

Maintaining muscle mass while in a caloric deficit is a challenging but achievable goal, and the central pillar of this process is an elevated protein intake. The amount you need can be tailored based on your activity levels and starting body composition, but a general range of 1.6–2.2 g/kg of body weight is a strong starting point for most active individuals. The thermic effect, satiety benefits, and muscle-sparing properties of protein make it an indispensable part of a successful cutting phase. By focusing on high-quality, lean protein sources and distributing your intake evenly throughout the day, you can effectively shed fat while preserving the lean, strong physique you've worked hard to build. Remember that protein works synergistically with consistent resistance training and a moderate calorie deficit to yield the best results.

For a deeper dive into the metabolic advantages of higher protein diets, exploring research from institutions like the National Institutes of Health can provide further insight on how protein influences energy balance during weight loss.

Frequently Asked Questions

For healthy individuals, there is no evidence to suggest that a high-protein diet causes kidney damage. The risks are generally only a concern for those with pre-existing kidney disease. Always consult a healthcare professional before making significant dietary changes.

While it's difficult to eat an excessive amount of protein, extremely high protein intake could potentially limit your intake of other important macronutrients like carbohydrates and fats. For most people, a range of up to 2.2 g/kg of body weight is more than sufficient.

A higher protein intake is associated with less overall body fat, including belly fat. However, you cannot 'spot reduce' fat from a specific area. A calorie deficit and a high-protein diet will promote fat loss from all over your body over time.

Whey protein is a fast-digesting protein, making it ideal for post-workout recovery. Casein protein is slow-digesting, which provides a sustained release of amino acids, and is often taken before bed.

While a higher protein intake is key, completely cutting out carbohydrates is not recommended. Carbs fuel your workouts, and a balanced diet with protein, healthy fats, and carbs is more sustainable and effective for fat loss and muscle preservation.

During a cut, you should continue to lift heavy weights with intensity to signal muscle retention. You may slightly reduce your overall training volume as your energy levels decrease, but maintaining intensity is crucial for preserving muscle mass.

Several factors can influence weight loss, including genetics, stress, sleep, and medical conditions. Be sure to accurately track your food intake and consult a healthcare professional or registered dietitian if you suspect other issues.