ARC guide
How ARC Sets Protein While Cutting
Cutting protein in ARC is a range, not a “more is always better” target. Use the middle, then adjust.
Direct answer
For resistance-trained cutting, ARC uses 1.8–2.4 grams of protein per kilogram of bodyweight per day. The headline number is the middle of that range, split across your meals. The top of the range is not automatically superior.
Key takeaway
Hit a consistent daily range you can chew. Extra protein above the range is not the main lever for fat loss — the deficit is.
Why a range, not a single gram target
People have different body sizes, meal patterns, and food preferences. A range lets you land on a practical number without pretending there is one correct gram count.
ARC’s muscle-gain and maintenance range for resistance training is 1.6–2.2 g/kg. The cutting range is slightly higher (1.8–2.4 g/kg) as a planning choice while calories are lower. That is how this product is built — not a claim that any single gram figure is medically required.
Per-meal distribution
The calculator divides the daily target by meals per day so breakfast does not have to carry the whole number. You can still bias more protein toward the meals you actually eat well.
Example
An 80 kg lifter on a cut: 1.8–2.4 g/kg is 144–192 g/day. The middle is about 168 g. Across four meals that is about 42 g each — a useful plate target, not a lab value.
Common mistake
Chasing the top of the range, crowding out carbs and fats, then blaming the cut when training quality falls. The middle target exists so the rest of the diet still has room.
Use the ARC tool
Run the numbers instead of guessing from the article alone.
How ARC treats this
- ARC publishes these ranges as product methodology for resistance-trained users. They are planning targets, not medical prescriptions.