right now im eating 3 times less calories than i used to. I used to overeat in the past, i ate often 2 kg of meat in one sitting at barbecue.
We can talk about this dieting till the sun begins to shine, but all we need to know is to make a calorie deficit, and to make sure not to lose muscle in the proces to eat protein with each meal, a total a day 100 to 200 grams. What is not correct about this?
What is NOT correct about this is that you are leaving a complex working of enzymes, catalysts, and necessary nutrients OUT OF THE EQUATION.
100 to 200g of protein a day is NEVER a fool proof plan to "not lose muscle." There is no fool proof plan for this.
And I can ASSURE you that eating 100g of protein a day, in a diet void of fatty acids and carbohydrates, that you WILL lose muscle.
The protein content is ENTIRELY dependant on intake of the other 2 macronutrients.
You cannot differentiate them entirely. It doesn't work.
In a diet of sufficient essential fatty acids, you can eat 100-200g of protein, with a LOW likelyhood of muscle loss. YOU can do that. Someone Ronnie Coleman's size may require more protein
In a diet of sufficient carbohydrate intake, you can eat 100-200g of protein, with a LOW likelyhood of muscle loss. Again...dependant on a number of additional factors as well.
You have to understand the correlation between nutrients to make bold brush statements like you're making. And if you understood that correlation, you wouldn't be making your statements.