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That said, the protein calculator for weight loss and muscle gain math looks like this: For a slow, sustainable recomp: 1.0 g per pound of goal weight For aggressive fat loss while preserving muscle: 1.1 to 1.2 g per pound of goal weight For active muscle building during a small deficit: 1.0 to 1.1 g per pound of current weight A 180-pound man wanting to drop to 165 while keeping his lifts strong should eat around 180 to 200 grams of protein daily

We also encourage people to avoid dairy products as these are difficult for your body to digest, they require more enzymatic energy.

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Psychiatric and medical comorbidities of eating disorders: findings from a rapid review of the literature