How much protein should you eat while losing fat?

For people who strength train, around 1.6–2.2 grams of protein per kilogram of body weight per day is a good starting point. Protein helps limit the loss of muscle mass during a calorie deficit and is also very satiating.

Why does weight loss stall even when you eat the same amount?

A lighter body requires less energy, resting metabolism usually falls, and the body uses less energy digesting a smaller food intake. Activity outside training (NEAT) may also drop unconsciously, and energy expenditure can fall more than body weight alone explains — known as metabolic adaptation.

What should you do once you reach your target weight?

Increase calorie intake so that body weight stabilises. Energy needs will generally be somewhat lower than before because you weigh less. Keep eating the same varied, balanced foods but increase the amount, hold training and activity levels roughly the same, and monitor weight development so you can adjust.

Long-Term Fat Burning – How to Avoid the Yo-Yo Effect | Hardworkout Magazine

Key takeaways

- A moderate calorie deficit preserves more muscle mass and training performance than an aggressive one, and it matters most for people who already have a low body fat percentage.

- Total energy expenditure falls during weight loss through three routes: a lighter body, less energy spent digesting a smaller food intake, and unconscious reductions in non-exercise activity (NEAT).

- People who strength train should aim for roughly 1.6–2.2 grams of protein per kilogram of body weight per day while in a calorie deficit.

- Around 20–30% of the energy from protein is used for digestion and metabolism, compared with roughly 5–10% for carbohydrates and 0–3% for fats.

- A noticeable drop in strength over time is a warning sign that calorie intake is too low or that recovery between sessions is inadequate.

It takes time to reduce body fat percentage, especially if the goal is to maintain muscle mass while performing well in training.

What does it take to keep fat loss results for good?

For individuals who already train regularly, the diet and training should be sustainable over time, not just until the desired weight or body fat percentage is reached. This also makes it easier to maintain weight stability afterward.

Important for lasting results

To reduce body fat percentage, you need to consume fewer calories than you burn over time.

A moderate calorie deficit makes it easier to get enough nutrients, perform well in training, and maintain muscle mass.

When body weight decreases, energy needs and resting metabolism also decrease.

NEAT can become lower when you are in a calorie deficit because you may unconsciously move less throughout the day.

Strength training and adequate protein intake help limit the loss of muscle mass.

Cardio training can help burn extra calories but should be adjusted to the total training volume and recovery.

Once the desired weight or body fat percentage is reached, calorie intake should be increased so that body weight stabilizes.

A diet and activity level that can be maintained over time reduces the risk of gradual weight gain again.

Do not cut calories too much

To reduce body fat percentage, you need to consume fewer calories than you burn over time. This puts you in a calorie deficit, and the body will gradually use fat reserves.

How big should the calorie deficit be?

There is no advantage to drastically cutting calorie intake to lose weight as quickly as possible. A moderate deficit makes it easier to get enough nutrients while having more energy for training and a better chance of maintaining muscle mass.

How quickly weight decreases depends, among other things, on the size of the calorie deficit, activity level, and your starting point. If you already have a relatively low body fat percentage, it is especially important to avoid a large calorie deficit.

With an already low body fat percentage, the risk of losing muscle mass increases if the calorie deficit becomes too large and weight decreases rapidly.

Why does weight loss slow down over time?

When you lose weight, total energy expenditure will gradually decrease.

A lighter body requires less energy, and resting metabolism usually decreases as body weight is reduced. When you eat less, the body also uses less energy to digest and metabolize food.

Activity outside of training can also decrease. NEAT(Non-Exercise Activity Thermogenesis) is the calories you burn through all movement that is not considered planned exercise, for example, when you walk, stand, or move around during the day. When you are in a calorie deficit over time, you may unconsciously become less active and thus burn fewer calories than before.

Energy expenditure can also decrease more than what can be explained by changes in body weight and body composition alone. This is called metabolic adaptation. At the same time, hunger may increase.

Eventually, you may therefore experience that weight loss slows down even if calorie intake is roughly the same as before.

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Preserve strength and muscle mass

When you lose weight, the goal should be to reduce body fat while retaining as much muscle mass as possible.

Strength training and adequate protein intake are therefore particularly important when you are in a calorie deficit.

Continue to follow the training program and use the same form of progression in the exercises as before, as far as possible.

If strength noticeably decreases over time, it may be a sign that calorie intake is too low or that you are not getting enough recovery between sessions.

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How much protein do you need in a calorie deficit?

Protein helps limit the loss of muscle mass when you are in a calorie deficit.

For individuals who strength train, around 1.6-2.2 grams of protein per kilogram of body weight per day is a good starting point.

Protein is also very satiating and has a higher thermic effect than fats and carbohydrates. This means that the body uses more energy to digest, absorb, and metabolize protein.

About 20-30% of the energy from protein is used for this, compared to around 5-10% for carbohydrates and 0-3% for fats.

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How much cardio should you do when cutting?

Cardio training can be a good supplement to strength training when you want to reduce body fat percentage, among other things because you burn extra calories.

However, it is not necessary to add more cardio sessions than you would otherwise do just to increase calorie expenditure further.

Combining a lot of training with a low calorie intake can affect recovery and performance in strength sessions. Therefore, adjust the amount of cardio training to how much you train overall.

On days without training, walking can be a simple way to keep activity levels up without requiring much recovery.

How do you avoid the yo-yo effect after a diet?

Once you have reached the desired weight or body fat percentage, calorie intake can be increased so that weight stabilizes.

Energy needs will generally be somewhat lower than before, partly because you weigh less. It is also not necessary to increase calorie intake very slowly to "boost metabolism" again.