Just a heads-up, I’m not Chris; I was just calling him to check my thoughts.
Anyway, the protein question is hotly debated. I lean on the lower end of the recommendations. Pretty universally, in literature, we see the optimal amount of protein is .8 - 1.2g per lbs. of bodyweight. Every study I’m aware of sees diminishing returns once we get over .75-.8. Landing in the middle of that is our common rule of thumb of 1g per lbs. of bodyweight.
There are some thoughts that you need more protein in a deficit, based on carbs being “protein-sparing”. I don’t think there’s any logic to that, and think it really comes down to protein being allegedly more satiating and some misguided thought that we won’t lose any lean body mass if we consume a ton of protein.
Anecdotally, but never studied (to my knowledge), many coaches acknowledge that heavier and higher body fat individuals skew the protein requirements - i.e. adipose doesn’t carry the same relative requirement as muscle tissue.
Further, we recognize absolute minimums for carbohydrate (~100g) and dietary fat (~40g) requirements for hormone optimization or before other systems have to kick in to compensate (ketosis, etc.).
All that said, it is increasingly becoming my personal opinion that there is at least as much of an absolute threshold on protein consumption than relative. In fact, I’d say we need to set our absolute minimums for each macronutrient, then fill in the rest with calories as is practical.
For protein, I believe the absolute threshold to be around 150g bodyweight-independent. If we go with the lower end of the relative scale (.8g per lbs.), you’d be at 196g per lbs. I think you’re fine with either. The benefit of shooting for the higher end is “insurance” and it eliminates “worse” food choices - if you fill your calories with lean protein, you’re not filling them with sugar.
All that said, my personal opinion is you have a perfectly acceptable range between 150 - 200g protein per day. There is no negative consequence to going over, but some potential risk to going under, so it makes sense to target the higher end.
Sorry for a really long answer to a short question, but this is becoming my new windmill at which to tilt.