Protein During Cutting

Protein serves two purposes during a cut: it supports the retention of lean mass, and it is the most satiating macronutrient per calorie, which makes the deficit easier to hold.

Common evidence-informed recommendations for lifters in a deficit fall around 1.6 to 2.4 grams per kilogram of body weight per day, with the higher end more relevant at lower body-fat levels.

Distribution matters less than total, but spreading intake across three to five meals is a practical way to hit the target and manage hunger.

Prioritise whole-food sources, and use powders as convenience rather than as the foundation of your intake.