Why Increasing Protein Is Essential During Cutting (and How to Find Your Perfect Amount)

During a cutting phase, protein becomes your most powerful ally. It protects your hard-earned muscle, supports fat loss, and keeps you full while calories are lower.
In this article, we’ll break down why protein matters during cutting, and show you how to calculate the right amount for your body and goals.

What Is Cutting?

Cutting is a structured phase focused on reducing body fat while preserving as much lean muscle as possible.
It combines a calorie deficit with resistance training and moderate cardio to create a leaner, more defined physique.

The ultimate goal isn’t just losing weight — it’s maintaining strength and showcasing muscle definition.
And to do that effectively, protein intake is non-negotiable.

Why Protein Is a Game-Changer During Cutting

When calories drop, your body may start breaking down muscle tissue for energy. Increasing protein intake protects against that, helping you retain lean mass while targeting fat.

Protein also:

• Boosts satiety: Keeps you fuller for longer, making it easier to stick to your plan.
• Supports metabolism: Protein has a higher thermic effect, meaning your body burns more calories digesting it compared to carbs or fats.
• Speeds up recovery: Essential for repairing muscles after intense resistance training.

Simply put, protein is your safety net — helping you cut fat without losing strength or muscle.

How Much Protein Do You Need?

Research suggests consuming 1.6–2.2 grams of protein per kilogram of body weight per day during a cutting phase.

Example:
If you weigh 70 kg, you need 112–154 grams of protein daily.

Choose the higher end of the range if:

• You train intensely
• You have a lower body-fat percentage
• You want to maximize muscle retention

Pro Tip: Spread your protein across 3–5 meals to optimize absorption and muscle protein synthesis throughout the day.

Best Protein Sources

• Animal sources: Chicken, lean beef, fish, eggs, Greek yogurt, whey protein
• Plant sources: Lentils, beans, quinoa, tofu, edamame, pea protein
• Snacks: Protein bars, cottage cheese, or protein shakes

The Cutting Triangle: Train, Eat, Slee

For optimal results during cutting:

1. Train Smart: Focus on progressive resistance training.
2. Eat Enough Protein: Aim for your daily target and spread it evenly.
3. Sleep Well: 7–9 hours of quality sleep enhances recovery and hormone balance.

Key Takeaway

Cutting isn’t just about slashing calories — it’s about preserving muscle while losing fat.
Prioritize protein, train consistently, and recover well. That’s the formula for a leaner, stronger, and healthier physique — without sacrificing your hard work.

FAQs

1) Do I need more protein during cutting than bulking?
Yes. Protein needs are slightly higher during cutting to protect muscle mass.

2) What’s the ideal protein range?
Around 1.6–2.2 g per kg of body weight, adjusted for training intensity and goals.

3) Can I rely solely on protein supplements?
No. Get most of your protein from whole foods and use supplements only to fill gaps.

4) Does high protein harm healthy kidneys?
No strong evidence supports that claim in healthy individuals consuming protein within recommended ranges.

5) Does timing matter?
Yes. Distributing protein across the day improves muscle preservation compared to having it in one large meal.

References

Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29–S38.
https://doi.org/10.1080/02640414.2011.619204

Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.
https://bjsm.bmj.com/content/52/6/376

Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20.
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14(20).
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8

Antonio, J., et al. (2016). A high protein diet has no harmful effects: A one-year crossover study in resistance-trained males. Journal of Nutrition and Metabolism.
https://www.hindawi.com/journals/jnme/2016/9104792/