I've been trying to cut weight with a goal of getting to 175 to 185 lbs and around 8 to 13 percent body fat . I'm currently at around 215 lbs likely around 30-35 percent body fat. I played rec soccer over 25 years but have got out of shape recently and am looking to cut down to that goal weight so I can return to indoor soccer and be in fairly good shape.
My question is when trying to get to that weight at close to that body fat how much protein should I be aiming for per day. I know protein is extremely important when lifting weights(I try to lift 6 days a week but sometimes can only hit 5 or so sessions) but I also try to do very low intensity stationary bike for around 1.5 to 3 hrs everyday to be in a calorie deficit to lose weight.
I've heard aiming for .8g to 1g per pound body lean body weight is a good goal so since I'm trying to lean out while increasing my lifts and staying strong should my protein intake be closer to my goal weight or closer to my current weight? For example if my goal is to be at 185 at ten percent body fat if I ate 1g per pound of lean mass that would equate to 166g of protein per day since my complete lean mass would be about 166lbs. But because I'm trying to cut fat slowly and am 215lbs plus trying to burn at least 1000-1500kcal on a bike per day should I be trying to eat a little more closer to like 180 to 200g of protein?
Would I just be spinning my wheels by getting that extra protein per day in regards to cut weight/bodyfat each week?
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source https://www.reddit.com/r/loseit/comments/r38ucu/right_amount_of_protein_during_cut/
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