How Protein Helps Keep Muscle When Losing Fat
Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
The dose-response relationship is linear with no threshold
Many assume there’s a 'ceiling' for protein benefits (e.g., 2.2g/kg is max useful), but this analysis found >97% probability of a continuous linear benefit.
Practical Takeaways
If you're lean and lifting weights while cutting calories, aim for higher protein intake, ideally calculated per kg of lean body mass.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
The dose-response relationship is linear with no threshold
Many assume there’s a 'ceiling' for protein benefits (e.g., 2.2g/kg is max useful), but this analysis found >97% probability of a continuous linear benefit.
Practical Takeaways
If you're lean and lifting weights while cutting calories, aim for higher protein intake, ideally calculated per kg of lean body mass.
Publication
Journal
Strength & Conditioning Journal
Year
2025
Authors
Martin C. Refalo, Eric T. Trexler, Eric R. Helms
Related Content
Claims (4)
When people who lift weights cut calories, men might keep more muscle than women if they eat more protein.
If you're someone who lifts weights and isn't overweight, eating more protein while cutting calories helps you keep more muscle — especially if you base your protein needs on how much muscle you have, not your total weight.
If you're someone who lifts weights and trying to lose fat, eating more protein might help you keep or build muscle better — especially if you already have a leaner body to begin with.
If you're an experienced lifter, keeping your calories steady won't change your body much. To lose fat or gain muscle, you need to eat less or more than your body needs, on purpose.