The 1 gram of protein per pound of body weight rule doesn't work for everyone. For fat loss combined with muscle gain, multiply your target body weight by 0.8 instead. This simpler formula is easier to stick to without requiring extreme protein intake.
You should be eating 1 gram of protein per pound of your body weight, and if you don't, you won't be able to lose fat or build muscle. You've probably heard some butt muncher on the internet tell you that before, but is it actually true? The truth is, it depends on your goal. If your goal is to only build muscle, then that could potentially be a good goal. Or if your goal is to fix that skinny fat where you don't need to lose a ton of weight, but you don't have that toned, defined look you want, then a gram of protein per pound of body weight might be a good goal, but if your goal is to lose 20, 30, 50+ pounds and you want to build muscle at the same time, then you do not need to be eating 1 gram of protein per pound of your body weight. Not only is it just unnecessary, it's also just incredibly fucking hard to eat that much protein, which would make you say, fuck it, I'd rather be fat. So instead, what I want you to do is take your goal body weight and multiply that number by 0.8. So if you want to weigh 130 pounds, you would just make sure you eat at least 105 grams of protein per day.
