Is it possible to loss fat and gain muscle at the same time? This topic has been argued over many decades, but several good studies have shown that it is possible, but requires 2 things: 1.) Consume an adequate amount of protein 2.) Follow a well designed workout program.
How much protein? The US RDA is .8 g/kg of body weight, but studies have shown that this is not enough protein if you want to gain muscle. Studies conducted also examined 1.6 g/kg and 2.4 g/kg amounts. The 1.6 g/kg showed the best results, with the 2.4 g/kg showing not much added value above the 1.6. To keep it simple, aim for 1 g/lb of target body weight (if you weight 180 lbs or want to gain/reduce weight to 180 lbs, aim for 180 g of protein per day). This will simplify dealing with kg vs lb and give you a smaller margin of error if you go slightly below your target but will still be near the 1.6 g/kg range. You must hit this everyday because protein does not store in the body like carbs and fats that can be broken down later for use.
References:
Pasiakos SM, Cao JJ, Margolis LM et al. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial The FASEB Journal vol. 27 no. 9 3837-3847 September 2013
Longland, TM, Oikawa SY, Mitchell CJ, et al. “Higher Compared with Lower Dietary Protein during an Energy Deficit Combined with Intense Exercise Promotes Greater Lean Mass Gain and Fat Mass Loss: a Randomized Trial.” The American Journal of Clinical Nutrition, vol. 103, no. 3, 2016, pp. 738–746.
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