How Much Protein When Cutting?

how much protein when cutting

Are you planning on cutting your diet under a fitness regime? Whether you are an athlete, gym freak, or just a novice, you need to plan your diet well for cutting it down. You must know by now that you will have to change your protein consumption for this.

Protein is a major macronutrient and calorie buster requires proper attention when cutting down. Based on various fitness goals, we have discussed for you how much protein when cutting. In the end, there are some healthy tips to boost your metabolism while cutting and shifting on a protein diet.

Protein in Your Body

Proteins are present in almost all parts and organs of your body. There are more than 10,000 types of protein in the body. Given the fact that protein is so important, how does it work in the body?

Studies have shown an increased protein diet leads to a low-calorie level. The body needs to put much more effort into digesting and break down protein than any other macronutrient. That ends up burning more calories than you consume with the protein.

Another reason is that protein fills your stomach quickly and reduces your food cravings. Even a small amount of protein-rich food will keep you full for longer. That makes it the perfect nutrient to focus upon when you are considering cutting.

Protein does more work in the body than helping in weight loss. It helps in post-exercise recovery and tissue repairing after a heavy training session. Protein in your body makes sure your body repairs itself before the next training session.

How Much Protein When Cutting?

You just cannot choose any high amount of protein. Very high and very low amounts of protein can do more harm to your body. There are different optimal amounts for different cutting goals.

Weight Loss and Satiety

Your body needs more protein intake after exercising and training sessions. You don’t have to keep eating protein-rich food for weight loss all day. Excess of everything is dreadful. So, how much protein does one consume?

Studies have shown that 0.73 to 1 gram per pound of protein is sufficient for your body. A protein diet keeps you filled for long. On average, approximately 0.82-1.32 grams of protein per pound is adequate to keep you filled for long.

How Much Protein When Cutting

Maintaining Muscles

When on a cutting diet, you want to lose body fat and not muscle fat. As you cut down your calories and exercise more, you can realize a loss of muscle fat too.

To maintain and repair muscle fat, an adequate amount of protein becomes vital for the body. 0.7-0.9 grams of protein per pound is enough for your muscles to grow and not lose fat.


Bodybuilding and heavy exercises require more physical work and need more energy. You need to train yourselves more to build your body muscles. That requires extra energy on a low-carb diet.

Higher than normal protein is the solution to it. A protein intake of 1.7-2.2 grams per kg of your body weight is ample to keep you fit when building your body. It will help you maintain your cut.

Gym and fitness

Other Benefits Of Protein Intake

Most health nutritionists or gym trainers suggest a high protein intake diet for weight loss.
During cutting, a protein intake diet will not only help you in building muscles but will also help you in maintaining a good physique.
Here are few benefits of protein that will compel you to include in it your diet during cutting:

  • Less Craving: Consuming protein-rich food in breakfast will help you lose belly fat and keep you filled. Protein is known for reducing food cravings and the desire for late-night snacking. Including protein in your plate will surely help you with weight loss.
  • Prevents Muscle Loss: Weight loss doesn’t necessarily mean fat loss. When you are on cutting, you sure want to lose body fat and not muscle fat. Also, it is essential to keep muscles in shape. A protein diet helps to repair muscle fat after a tough training session.
  • Boost Metabolism: Protein-rich intake for sure will help you in boosting metabolism. A person who has good metabolism tends to burn more calories. That happens because protein has a high thermic effect means you need more calories to digest and absorb protein.

Maintaining Your Cut

Cutting your diet will help you lose weight effectively. Still, it is necessary to maintain a good diet and follow a healthy lifestyle while cutting. There are a variety of foods you can add, consumption of other macronutrients besides protein remains essential.

For cutting to work effectively in your body without inducing weakness, you should follow a disciplined diet. Here are few tips you can follow when cutting to maintain your diet:

  • More Fiber: More fibrous food components in your diet will keep you filled. These are a type of carbohydrates that don’t get absorbed by the body. So, you can include more fibers in your body without stressing about extra calories.
  • More Water: Water is a crucial part of a cutting lifestyle. Along with keeping you hydrated, it is impactful in losing weight. It boosts your metabolism, and you also take fewer high-calorie drinks.
  • Exercise and Cardio: Not only cutting carbs from your diet will help you lose weight. It may, but not essentially. To burn calories, you need to exercise daily. You can also choose diverse forms of exercises, like cardio, if you get bored of the same routine every day.
  • Cut Processed and Liquid Carbs: Now, when you put so much effort into losing weight, you should not follow the old, unhealthy lifestyle. For your cutting phase to show the best results, you need to cut down the carbs. Such foods are not just unhealthy but also increase your hunger. That means you are more likely to crave food than usual if you still consume processed food items.

Women doing crossfit

Ending Notes

There is no fixed strategy or plan for cutting your diet. You need to measure and analyze your macronutrient intake, especially protein, and then decide the cut accordingly. Your 20% cut might be drastically different than mine.

Start slow and gradually keep advancing towards your goal.