How Many Protein Should I Eat To Lose Weight

Translating Recommendations To Food

How Much Protein Should I Eat To Lose Weight

Foods you buy will usually have protein listed in grams right on the nutrition label, which makes for easy math. If you opt for a yogurt cup as your mid-morning snack, for example, a quick glance at the label tells you how much it adds to your daily total. For meals you prepare at home, you’ll need to invest a bit more work.

The U.S. Department of Agriculture’s National Nutrient Database has full nutrient data for thousands of foods and food products, so it’s a useful resource. If you want to know how many grams of protein are in that piece of salmon, it will tell you. Other tools, such as’s MyPlate Calorie Tracker or the USDA’s Supertracker go further, helping you monitor the nutritional profile of complete meals and how they relate to your goals.

What Does A High

People often assume that high protein means low carbohydrate. In fact, you can eat more protein without making any drastic changes to other things in your diet.

Many types of diets can be considered high-protein. High protein is a bit of a relative concept theres no clear rule.

The average protein intake for adults in the US is about 15 percent of calories coming from protein.

The Institute of Medicine suggests that up to 35 percent of total calories is an OK proportion of protein for healthy adults.

And most researchers would say that once you get more than 25 percent of total calories from protein, youre in high protein territory.

Heres what high- and low-protein diets might look like for a given meal.

The upper tolerable limit of something tells you how much you can eat without having health problems.

Currently, theres no established UL for protein.

Does that mean you can eat as much protein as youd like without any negative side effects? No. It just means researchers havent figured it out yet.

But we do know that eating up to 4.4 g/kg body weight didnt cause any short term health problems in clinical studies.

Lets take a deeper look: Calculating maximum proteinThe Institute of Medicine suggests that high protein intake, where about 35 percent of your calories comes from protein, is safe.

What does that mean in grams per kilogram body weight ?

Say youre 74.8 kg and reasonably active. You need about 2,475 calories per day to maintain your weight.

How Do I Track My Net Carbs

The simplest way to make sure you are limiting carbs enough is by using an app like Cronometer that calculates net carbs for you. In our guide to carb tracking on keto, we teach you how to configure Cronometer for keto diet success.

You can also track net carbs by calculating them yourself and adding them up throughout the day. If you need help finding the net carbs in the foods you are eating, read through this quick post.

P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.

+ The food will always fit to your macros and cooking preferences!

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How Much Protein Should I Eat Choose The Right Amount For Fat Loss Muscle And Health The Real Story On The Risks Of Eating More Protein By Helen Kollias Phd

Will protein help me lose weight? Should I eat it at every meal? Could too much damage my kidneys? At Precision Nutrition, our inbox is filled with questions about the pros and cons of eating more protein. In this article well set the record straight, so you can finally separate the facts from the fiction.



You buy protein powder in bucket with a handle format. You know the protein counts of every food you eat.

After every workout, you jam those amino acids into your cells. You swear you can feel them getting swole.


Maybe youve heard bad things.

Like: Protein will damage your kidneys.

Or: Protein will give you cancer.

Or simply: We all eat too much protein.

How Much Protein Per Day To Lose Weight

How Much Protein Should I Take To Lose Weight ...

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight . Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram if aiming for weight loss.

My practical recommendation to people is that if you carry a BMI of over 30 or a body fat percentage above 25-30% it makes more sense to base your protein recommendations off of your goal weight.

For the correct amount of protein to gain muscle, check this resource out.

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How You Can Maximize Your Weight Loss

If you would like to maximize your weight loss efforts, use the results from this calculator and apply them to this visual hack. Using this one visual tool, you can help avoid the common pitfalls most people run into when trying to lose weight.

Combining the numbers generated by this calculator and adding them to a visual aid means you should have such a successful weight loss journey, you will want to share both the calculator and visual hack tool with your friends!

Is Protein Free Calories

Here is an excellent example of the effects sufficient protein can have on reaching your weight loss goals.

Researchers at The University of South Florida found that for women who are resistance training, consuming extra calories above maintenance in the form of protein were basically free calories.

Free calories? Sounds crazy, right? Heres what we mean

The women in the study were given 500 calories above their maintenance level in the form of protein. Typically when you go over your maintenance calories for an extended time, you would start gaining a little fat, but not the ladies in this study.

Even though the women were eating 500 extra calories from protein per day, they got leaner, gained muscle, and did not gain extra body fat.

Now, this isnt to say you can eat as much protein as you want and never gain weight. Protein still has calories, so you can no doubt eat too much. It means that while you can store protein as fat, its pretty unlikely. Especially if youre controlling your overall caloric intake and exercising regularly.

The biggest takeaway dont skimp on protein! And thats especially true if youre resistance training or exercising regularly.

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How We Calculated Your Protein Intake

How much protein do I eat to help lose weight…

Theres a difference between avoiding a nutrient deficiency and eating the optimal amount of a nutrient.

The U.S. Food and Drug Administrations daily value for protein is 50 grams, based on a 2,000-calorie diet, which is 10 percent of your total calories. A protein deficiency can cause muscle wasting and a greater risk of bone fractures, among other issues.

But if you want to maximize the amount of muscle you can build and minimize the amount of fat youll gain? Or if youre eating in a calorie deficit, if you want to maximize muscle retention and fat loss, then just about every expert and non-expert will recommend anywhere from 0.5 to 2 grams of protein per pound of bodyweight.

Heres what the data says on setting your own intake.

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Guidelines For Special Populations

Many sources that suggest protein guidelines provide numbers for adult men and women. But there are certain populations that may need more or less protein to manage a medical condition or facilitate growth.

  • Pregnant and lactating people need more protein than people who are not pregnant .
  • Older adults need more protein than middle-aged adults .
  • People with liver or kidney disease need to decrease protein intake .

Consult a doctor or dietitian to determine your ideal daily protein goal.

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Protein Intake How Much Protein Should You Eat Per Day

Few nutrients are as important as protein. Not getting enough of it will affect your health and body composition.

However, opinions regarding how much protein you need vary.

Most official nutritional organizations recommend a fairly modest protein intake.

The DRI is 0.36 grams of protein per pound of body weight.

This amounts to:

  • 56 grams per day for the average sedentary man
  • 46 grams per day for the average sedentary woman

This may be enough to prevent deficiency, but the amount you need depends on many factors, including your activity level, age, muscle mass, physique goals, and overall health.

This article examines the optimal amounts of protein and how lifestyle factors like weight loss, muscle building, and activity levels factor in.

Proteins are the main building blocks of your body. Theyre used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions.

Proteins consist of smaller molecules called amino acids, which link together like beads on a string. These linked amino acids form long protein chains, which then fold into complex shapes.

Your body produces some of these amino acids, but you must obtain others known as essential amino acids via your diet.

Protein is not only about quantity but also quality.

If youre eating animal products like meat, fish, eggs, or dairy every day, youre likely getting enough protein.

Protein is important when it comes to losing weight.

Claim: High Protein Causes Heart Disease

How Much Protein Should You Eat Each Day?

Eating animal-based protein daily is associated with an increased risk of fatal coronary heart disease , whereas plant-based proteins arent linked to higher rates of heart disease.

This suggests that where you get your protein from may matter more than how much protein you eat.

However, just like cancer, the link between heart disease and high-protein diets is from questionnaires rather than a double-blind randomized study .

There are many confounding factors. For one, consider the type of animal does seafood cause the same issues as red meat, for example?

We dont yet know the whole story here.

Verdict: Limited evidence that protein causes heart disease and the source of protein is a major confounding factor.

Lets take a deeper look: Protein sourceA new study in the Journal of American Medical Association looks not only at protein intake, but where people got their protein from.

More than 131,000 people were asked:

  • how much protein they ate and
  • if it came from animals or plants.

This study took over 35 years to do .

What they found:

Eating more animal protein was associated with a higher risk of death if you were also doing something else that was a risk factor.

Such as:

  • history of high blood pressure
  • low intake of whole grains, fiber, and fruits and vegetables

Eating more plant protein was found to be associated with lower risk of early death.

What does this mean?

But theres more to it.

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What Are The Health Benefits Of A High

Making sure that every meal and snack have a good source of protein in them will help keep you more focused and feeling satiated and satisfied throughout the day, Zeitlin says. Protein also helps build and maintain strong muscles so you may notice your body looking a lot leaner, even without working out.

Additionally, if youre cutting back on a lot of white flour items to make room for more protein then youll also reduce the amount of inflammation in your body, which may be contributing to weight gain. You may also notice that your skin looks clearer and brighter with less white starch and more protein, says Zeitlin.

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How Do I Reach The Protein Intake Level That Was Recommended

The easiest way to meet your protein needs is by making sure you are consuming a good protein source at each meal. Here is a list of some of the most common protein sources you can add to your keto meals:

  • Wild Caught Fatty Fish
  • Higher Protein Cheeses
  • Low Carb Protein Powders

Most keto dieters will be able to meet their protein needs with 2-3 keto meals that contain one or more of these protein sources. If keto recipes arent enough to help you meet your protein needs, all you need to do is add one of the high protein foods from the list above.

Here are a couple of examples:

To add as much protein as possible with minimal calories and fat:

  • Add an unflavored protein powder to your keto sauce or dressing.
  • Add white meat chicken, turkey, or other lean meats or fish to your meal.
  • Have egg whites with your meal.
  • Make a quick protein shake with a low carb protein powder.

To add extra protein and fat to your meal:

  • Add higher fat meats like bacon, sausage, and fattier cuts of meat to your meals.
  • Have whole eggs with your meal.
  • Add extra high protein cheese to your meal.
  • Have some high protein nuts and nut butters .

For more high protein and/or high fat keto meal ideas, check out our keto recipes. Dishes that feature seafood or meat will typically have the highest protein content.

Can You Lose Weight If You Eat Too Much Protein

How Much Protein Should I Eat?

High-protein diets may tout weight loss, but this type of weight loss may only be short-term. Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.

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How Much Protein Do I Need To Lose Weight


When it comes to weight loss there is one macro the resigns supreme – protein! In fact, outside of calorie control, eating more protein is one of the best dietary approaches to losing body fat. However, the exact amount of protein you need is often hotly debated and can differ from one person to the next.

Heres the breakdown on this popular diet-friendly macro and expert advice on what your optimal daily protein intake should be.

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Eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote hair loss . Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth.

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Recommended General Protein Intake

However, your personal ideal protein intake will inevitably vary depending on multiple factors. These factors include your:

  • Gender
  • Weight
  • Fitness goals

If you’re reading our post, youre most likely not a sedentary personwhich means youll need more protein to meet your goals. to find out the optimal range estimate of your protein intake.

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The daily protein requirement of the elderly is still uncertain. Current guidelines for adults of all ages recommend grams of protein per pound of body weight. To find out how much you need, multiply your weight in pounds by or use the online protein calculator. A 160 pound person needs 160 x = 58 grams of protein per day.

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How Much Protein Is Optimal

The DRI for protein is only 46 and 56 grams for the average woman and man, respectively.

This amount may be enough to prevent deficiency, but it is far from optimal if you are trying to lose weight .

Most of the studies on protein and weight loss expressed protein intake as a percentage of calories.

According to these studies, aiming for protein at 30% of calories seems to be very effective for weight loss.

You can find the number of grams by multiplying your calorie intake by 0.075. For example, on a 2000 calorie diet you would eat 2000 * 0.075 = 150 grams of protein.

You can also aim for a certain number based on your weight. For example, aiming for 0.7-1 gram of protein per pound of lean mass is a common recommendation .

It is best to spread your protein intake throughout the day by eating protein with every meal.

Keep in mind that these numbers dont need to be exact, anything in the range of 25-35% of calories should be effective.

More details in this article: How Much Protein Should You Eat Per Day?

Bottom Line:

In order to lose weight, aiming for 25-35% of calories as protein may be optimal. 30% of calories amounts to 150 grams of protein on a 2000 calorie diet.

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