There is no such thing as “toning” muscles. No one gets big muscles on accident. You’ll likely want to do some resistance training to gain muscle and look more “toned.” Even if you’re just trying to lose weight and not gain muscle I’d say it’s still ideal to eat around .7g of protein per lb of body weight. Protein will help you stay full and help with body composition.
The typical recommendation for building muscle is 0.7-1g of protein per lb of bodyweight (1.5-2.2g of protein per kg of BW).
In addition to strength training/lifting weights with progressive overload, obviously.
Everyone is different. I used to think I needed 1+ grams per day of protein per pound of body weight, but wasn’t making significant progress with weightlifting and muscle growth. Shifted to the lower end of the spectrum, around 0.5-0.7 g/lb, and noticed a huge difference in my performance and body comp.
Point is, you’re not going to find what works for you based on cookie-cutter guidance. Educate yourself and see what works for you.
Alright look i get it, there is no such thing as “tonifying”, i dont know what word you guys use in english, thats the translation of what we use in mu language, i realize it sounds weird, sorry about that but you get what i was tryna say right? And i get it now, that is more of a question of lowering your body fat so that muscles are more “defined” or whatever word would be correct
Despite some of the responses you’ve gotten here, this is a good and really interesting question. I wish I knew the answer! But my (slightly educated) guess would be that toning requires less protein. I don’t think he addresses quite your question, but Andrew Huberman’s podcast had two episodes on different training regimens for making muscles either bigger or stronger–I’m assuming by “toning” you mean more like stronger.