How much of this would be 1.5g while doing intermittent fasting

Understanding the 1.5g/kg Protein Target During Intermittent Fasting

As the founder of CFP Weight Loss and author of The Metabolic Reset Protocol, I've guided thousands of adults in their late 40s and early 50s who struggle with hormonal weight gain, joint pain, and repeated diet failures. The question of hitting 1.5 grams of protein per kilogram of body weight while practicing intermittent fasting is common. This target supports muscle preservation, satiety, and stable blood sugar—critical when managing diabetes, blood pressure, and perimenopausal shifts.

First, calculate your needs. Convert weight to kilograms by dividing pounds by 2.2. A 180-pound person weighs about 82 kg. At 1.5g/kg, that's 123 grams of protein daily. During intermittent fasting (typically a 16:8 window), you consume all 123g within your 8-hour eating period, usually between noon and 8pm for beginners avoiding morning cortisol spikes.

Distributing Protein Across Your Eating Window

Divide intake into 3 meals: 40g at the first meal (noon), 40g mid-afternoon, and 43g at dinner. This prevents digestive overload common in beginners and stabilizes insulin. Choose joint-friendly