Protein intake

Hi Mark, it all depends on your fitness goals i.e. burn fat, maintain your current shape and muscle or go on a clean bulk.

To burn fat you will have to reduce carbs and make up for the foregone calories by increasing protein. This will also minimise the risk of burning muscle for energy. At this stage your protein intake will be between 2.75 and 3g per kg of body weight.

Maintenance will usually require around 2g of protein per kg of body weight.

Finally a clean bulk will require a higher consumption of carbs meaning that the protein intake does not have to be that high. During this period one’s protein intake should be around 2.25 to 2.5g per kg of body weight.