What is the appropriate recommendation for protein intake for a 190 lb firefighter aiming to retain muscle mass while restricting calories?

For a 190 lb firefighter who is looking to retain muscle mass while restricting calories, a protein intake of approximately 1 to 1.2 grams of protein per pound of body weight is often recommended. This guideline is important because adequate protein intake is essential for muscle preservation, especially during periods of caloric deficit.

In this context, if we calculate 1 g of protein per pound for a 190 lb individual, that equates to 190 grams. This amount supports muscle maintenance and repair while also providing sufficient amino acids necessary for recovery and performance, which are critical for someone in a physically demanding profession like firefighting.

Choosing a protein intake around 190 grams aligns with these recommendations and the individual’s weight. This approach balances the retention of muscle mass with the caloric restrictions needed for body composition goals.