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A daily protein floor from real food, where enough amino acids at each meal keeps muscle repair supplied and digestion slow enough to stay full longer.
Protein-rich meals slow digestion, increase satiety signaling, and cost more energy to process, helping a calorie deficit hold when energy intake drops.
limited evidence
Amino acids support lean tissue during a deficit, shifting more weight loss toward fat instead of muscle.
limited evidence
Extra amino acids supply muscle repair and protein turnover, helping lean tissue stay steadier during dieting or training.
limited evidence
Pick denominator first: actual, adjusted, goal, or clinician-specified body weight; record which value you used.
Use adjusted/goal/clinician weight when actual body weight creates an unrealistic target.
Choose 1.5–1.6 g/kg/day by default; reserve 1.8–2.0 for negative safety screen and documented rationale.
Calculate daily grams: chosen body weight in kg × selected g/kg/day target.
Baseline 14 days: log usual protein, weight, satiety, GI comfort, fiber, training, and goal.
Build a food-first meal plan; use powders bars, or shakes only to fill logged gaps, never above 2.0 g/kg/day.
Log protein grams g/kg, energy if available, fiber, saturated fat, source mix, satiety, GI comfort, and training changes.
Review first 2 weeks; lower or pause if target crowds out fiber worsens GI symptoms, or feels unsustainable.
To keep results clean
Choose denominator first: actual, adjusted, goal, or clinician-specified body weight; then calculate grams.
Start at 1.5–1.6 g/kg/day unless you have a clear reason for 1.8–2.0.
Build meals around eggs Greek yogurt, fish, poultry, tofu, tempeh, beans, lentils, lean meat, and protein powder only for gaps.
Keep fiber visible: legumes, whole grains, vegetables, fruit, seeds, and fluids in the daily plan.
Do not stack new training calorie deficit, creatine, meal replacements, keto, or supplement-heavy shakes unless declared.
Do not treat assigned target as exposure; log actual grams g/kg, fiber, source mix, and GI comfort.
Anything unclear during the protocol? Ask Murph — your plan, baseline, and tracked signals are already loaded.
Protein supplies essential amino acids, especially leucine, for muscle protein synthesis. A daily floor prevents low-intake days from starving repair.
Higher-protein meals empty more slowly and trigger stronger satiety signals. Hunger drops when protein replaces lower-satiety calories instead of just adding more food.
Protein supports adaptation; resistance training creates the strongest demand. Lean-mass changes come from amino acids plus load, not protein alone.
Protein floor · real food · spread across meals
Essential amino acids reach muscle; satiety signals rise
Muscle protein synthesis pulses · slower digestion · fewer low-protein days
Lean mass holds · hunger drops · training recovery gets substrate