Evidence Supporting a High-Protein Intake (~1 g/lb) for Weight Loss

One major challenge in dieting is the loss of lean body mass (muscle) along with fat. High protein intake helps minimize muscle loss when calories are reduced.

Controlled Trials:
Research on athletes shows dramatic muscle-sparing effects at ~1 g/lb protein. In a 2-week study, resistance-trained subjects on a hypocaloric diet who ate ≈2.3 g/kg protein (~1.04 g/lb) lost almost no lean mass (only 0.3 kg), whereas those eating ≈1.0 g/kg (~0.45 g/lb) lost over 1.6 kg of lean mass. Another trial found that during a severe cut, a 2.4 g/kg protein diet (~1.1 g/lb) led to gains in lean mass (+1.2 kg) and greater fat loss, compared to a 1.2 g/kg diet, when combined with intense training. These results underscore that around 1 g/lb protein helps protect muscle (and even supports muscle gain) under calorie restriction.

Meta-Analyses & Reviews:
Broad evidence confirms high protein preserves muscle in weight loss. A scientific review notes that protein intakes well above the RDA (0.8 g/kg) enhance body composition by decreasing fat mass while preserving fat-free mass (FFM). Another position stand concludes that higher protein intakes (2.3–3.1 g/kg/day) may be required in hypocaloric periods to maximize lean mass retention in trained individuals. Notably, ~2.3 g/kg is about 1 g per pound, highlighting that the 1 g/lb target falls within evidence-based ranges for protecting muscle during weight loss.

Sports Nutrition Guidelines:
Expert bodies echo these findings. The International Society of Sports Nutrition (ISSN) recommends a daily protein intake of 1.4–2.0 g/kg for most active people, and notes that intakes up to ~2.3 g/kg or more may be beneficial during energy deficits. Similarly, sports dietitians often advise ~0.7–1.0 g of protein per pound of body weight for cutting phases—a common guideline to maintain lean mass while dieting.

High-protein diets are renowned for their ability to increase fullness, which helps support weight loss by naturally reducing caloric intake.

Greater Fullness:
Protein-rich meals increase feelings of fullness more than equal-calorie meals higher in carbs or fat. One study found that increasing protein from 15% to 30% of calories led to greater satiety and spontaneous reductions of ~441 kcal/day. Over 12 weeks, participants lost ~5 kg of body weight (with ~3.7 kg from fat) simply due to appetite reduction.

Appetite Hormones:
Protein boosts levels of satiety hormones (PYY, GLP-1, CCK) and lowers ghrelin (the hunger hormone). This hormone response plays a major role in protein’s ability to suppress appetite and promote adherence to a calorie deficit.

Sustained Compliance:
Because protein helps control hunger, high-protein diets are often more satisfying and easier to follow. Clinical guidelines recognize that moderate calorie restriction combined with elevated protein intake improves adherence and results in more successful long-term fat loss.

Beyond satiety and muscle protection, high protein intake delivers unique metabolic benefits.

Higher Thermic Effect (TEF):
Protein has a high thermic effect—about 20–30% of its calories are burned during digestion, compared to 5–15% for carbs or fat. This boosts daily energy expenditure slightly and contributes to better fat loss results.

Maintaining Metabolic Rate:
Calorie restriction can lower resting metabolic rate (RMR), largely due to muscle loss. High protein preserves lean mass, helping maintain RMR during dieting. This means you burn more calories at rest than if you were losing muscle.

Improved Body Composition:
More protein leads to a higher percentage of fat loss (vs. muscle loss). Trials show that consuming ~1 g/lb of protein shifts weight loss toward fat while preserving or even increasing muscle. Higher protein also improves overall body composition outcomes during calorie restriction.

Clinical Experts:
Numerous studies affirm that high-protein diets are both safe and effective for weight loss. Reviews show they result in more fat loss and less muscle loss than lower-protein approaches, with greater success in preventing weight regain.

Sports Nutrition Authorities:
Organizations like the ISSN recommend 2.3–3.1 g/kg/day (roughly 1 g/lb) during hypocaloric phases. Other expert groups, including the Academy of Nutrition and Dietetics and the American College of Sports Medicine, recommend 1.6–2.3 g/kg (0.7–1.0 g/lb) for fat loss in athletes. These ranges align closely with Hoot’s default target.

Practitioner Experience:
Renowned coaches and sports dietitians frequently recommend 0.8–1.0 g/lb of protein for individuals pursuing fat loss. These guidelines strike a balance between science and real-world success, emphasizing practicality and sustainability.

A daily protein intake around 1 gram per pound of body weight (~2.2 g/kg) is widely supported by research and expert consensus as an optimal target during weight loss. It:

This protein range is well within clinical safety guidelines and sports nutrition recommendations. For individuals pursuing fat loss—especially those incorporating resistance training—aiming for ~0.7 to 1.0 g of protein per pound is a simple, science-backed strategy to maximize results.