Protein during a deficit matters most
When calories are low the body looks for amino acids somewhere, and skeletal muscle is the easiest source. High protein plus resistance training is the combination that keeps a diet from becoming a muscle loss program.
- • Older adults need more protein per meal to trigger the same synthesis response.
- • Plant-based eaters should aim 10–15% higher to cover lower leucine density.
- • There is no evidence that high protein harms healthy kidneys.
FAQ
How much protein do I need per day?
For general health about 0.6–0.7 g per pound; for muscle retention while dieting, 0.9–1.1 g per pound. Adults over 60 should sit at the higher end regardless of goal.
Can you eat too much protein?
In healthy people, intakes up to roughly 1.4 g per pound show no adverse effects in controlled studies. Those with existing kidney disease should follow clinician guidance.
Does protein timing matter?
Total daily intake matters most. Spreading it across 3–5 meals of 25–45 g each offers a modest additional benefit for muscle protein synthesis.
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