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The rate of catabolism is higher under hypocaloric conditions, so protein needs are elevated. A minimum of around 0.8 g of protein per pound of bodyweight is needed per day under hypocaloric conditions. On longer and stricter fat-loss diets, an argument for a higher minimum protein intake can be made as the propensity for muscle loss increases across longer term, more aggressive hypocaloric phases.

In most cases, 1 g of protein per pound of bodyweight per day is optimal to prevent catabolism on a hypocaloric diet while leaving enough room for carbohydrates. However, because protein is so effective at reducing hunger overall, diet outcomes might be improved with slightly increased protein intake. Research on lean, drug-free bodybuilders shows the potential for added anti-catabolic benefits up to around 1.2 g per pound of bodyweight per day–suggesting more extreme diets and leaner individuals might need slightly more than 1 g per pound per day for optimal outcomes. Though the effect is likely small, protein is also very filling and can help with adherence, so increases can indirectly benefit fat-loss diets. On the other hand, too much protein intake can eat into calories allotted for carbohydrates, which have an anti-catabolic effect and fuel high-volume, high-intensity training which helps prevent muscle loss. To prevent an excessive CCH-derived reduction in carbohydrates, hypocaloric diets should generally cap their protein intakes at a maximum of around 1.5 g per pound of bodyweight per day. Anything higher will start requiring such big carb reductions that training volume and intensity may suffer, and risk of muscle loss will increase.

Our recommendation for hypocaloric protein intake is a baseline of 1 g per pound of bodyweight per day, with potential increases up to around 1.5 g per pound per day for more extreme dieting or satiety effects.