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Adequate Protein Intake Target: 1.6-2.2 grams of protein per kilogram of body weight per day 4 For most people, this translates to: 150 lb person: 110-150g protein/day 200 lb person: 145-200g protein/day 250 lb person: 180-250g protein/day This is significantly higher than standard recommendations (0.8g/kg) because during caloric restriction, your protein needs increase to: Prevent muscle protein breakdown Support muscle protein synthesis Maintain metabolic function Support satiety and appetite regulation 2
Thyroid 19 (9), 953956
Nunn, E., et al., Antibody blockade of activin type II receptors preserves skeletal muscle mass and enhances fat loss during GLP-1 receptor agonism
Frontiers in Pharmacology (2022) 5
While musculoskeletal pain, including back pain, is listed among possible side effects, it occurs at a relatively low incidence
Aim for at least 64 ounces daily, more if youre physically active or live in warm climates
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