I’m currently aiming for a significant calorie deficit to drop some weight, partly due to depression making it hard for me to eat enough. I’ve bought some protein powder because I’m finding it difficult to even hit 60g a day at my current stats (173cm/66kg). From what I’ve researched, the standard is 0.8g per kg, but for aggressive weight loss, some suggest doubling that to 1.6g, which would be 105g daily for me. Does that sound correct? It feels like a massive amount, and even with a decent whey brand, it’s going to cost me more than $100 a month, which is a lot. Getting that much protein from whole foods seems nearly impossible right now. Any tips?
Higher protein is mainly suggested to help you feel full while eating fewer calories. If you’re already struggling to hit 60g, I’d just prioritize reaching that target unless you find yourself getting really hungry.
You’re definitely overanalyzing this. I dropped 10kg while averaging about 72g of protein, which is roughly 1.1g per kg. As long as you’re below your TDEE, calories are calories. Honestly, unless you’re a competitive bodybuilder, protein powder is rarely a necessity.
No, 1.6g/kg isn’t a requirement. 0.8g is sufficient, but keep in mind these numbers are just estimates and should ideally be based on lean body mass. If you’re carrying a lot of extra weight, you can exclude that from the math. I personally have a 16oz tub of plain Greek yogurt most days, which provides 41g of protein.
Are you calculating your protein needs based on your current weight or your target weight? Also, what is the weight you’re aiming for?
Look, if you’re dealing with depression and find eating difficult, just hit 60 grams and be done with it. The advice out there is so confusing—1g per kg, 1g per lb, 2.2g, 1.8g—it’s all over the place. Some say it’s for athletes, others for the malnourished. Even in this thread, everyone has a different opinion. Focus on just eating food right now. If the powder helps you reach 60g, use it, but don’t stress yourself out trying to force down shakes. Also, at your height and weight, your BMI is normal. Instead of worrying about a deficit, focus on fueling your body and addressing your mental health. Get yourself to a better place mentally first, then you can worry about fine-tuning your macros and weight goals.
Just a final note—the 0.8g recommendation was established to prevent deficiency. Researchers looked at nitrogen balance, since nitrogen is unique to amino acids. By measuring nitrogen output, they could tell how much protein was being processed. The average was 0.6g/kg of lean mass, but they set the guideline at 0.8g (two standard deviations higher) to ensure it covered 97% of the population. Newer studies suggesting higher amounts usually focus on the benefits of extra protein as people get older.