How Much Protein Do I Need To Lose Weight

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

“How much protein do I need a day to lose weight?” – ANSWERED!

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.

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Healthy Daily Amounts Of Protein

The Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight. Based on the average heights and weights of men and women, this works out to an average of about 56 grams per day for men and 46 grams per day for women. Most people consume a little less or little more protein than this. However, certain diets recommend eating more protein. These diets include the Atkins, ketogenic, low carbohydrate and paleo diets.

High protein diets aren’t suitable for everyone, but are often recommended for athletes. According to an interview with Christopher Mohr, PhD, RD, in Today’s Dietitian, a range of 1.2 to 1.4 grams of protein per kilogram of body weight is recommended for endurance athletes 1.2 to 1.7 grams of protein per kilogram of body weight is recommended for strength and power athletes.

High protein diets are also suitable for weight loss and improving metabolic issues. Although you may question doubling your protein content, these values really are the standard. According to a 2015 study in the American Journal of Clinical Nutrition, 1.2 to 1.6 grams is the ideal amount of protein for weight loss and many other health benefits

Read more:Meal Plan to Lose Weight for Athletes

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How Much Protein Do You Need Per Day

As with most things in nutrition, theres no simple answer. Your ideal intake of calories and protein depends on your health, body composition, main goal, and the type, intensity, duration, and frequency of your physical activity. And even taking all this into account, youll end up with a starting number, which youll need to adjust through self-experimentation.

Tip: Calculating your caloric needs

Your height, weight, age, and level of physical activity all contribute to your caloric needs. There are many calorie calculators out there, but the NIH Body Weight Planner stands out. It has been tested and validated against real-world data and can estimate the number of calories you need to reach then maintain a specific weight.

Calorie-wise, there are only three types of diets:

Daily protein requirements are expressed in grams, either per kilogram of body weight or per pound of body weight . Ranges in the table below reflect known individual variances.

Maintenance: eucaloric diet | Muscle gain: eucaloric diet or hypercaloric diet | Fat loss: hypocaloric diet | * Grams per kilogram of body weight

Also, note that

Tip: Calculating your protein needs

What Are The Different Types Of Protein Supplements And How Do They Compare

332 best images about Protein Pantry on Pinterest

Protein supplements are a great way to get the protein that your body needs. There are many different types of protein supplements and they each have their own pros and cons.

There are two main types of protein supplements: those that come from animal sources and those that come from plant sources. The animal-based products tend to be more expensive than plant-based ones, but they also tend to be higher in quality.

The most common type of animal-based protein supplement is whey, which comes from milk. Whey is popular because its easy for the body to digest and it contains all nine essential amino acids, which your body cannot produce on its own. Plant-based proteins typically come in the form of soy or hemp. You could always try some protein powders if you want to save money. Theyre usually cheaper than whey, but still, pack a similar protein punch.

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How Much Protein Do You Need To Lose Weight: Takeaway

Including more protein in your diet, is one of the best ways to burn more body fat and lose weight. Dietary guidelines suggest that you need at least 1g of protein per pound for weight loss and up to 1.15g for more highly active individuals. Adding more protein to your diet is a will help improve satiety, preserve lean muscle mass and burn more body fat.

If Youre A Regular Person Who Just Wants To Be Healthy And Fit:

  • If youre over 65, eat more protein.This helps slow down age-related muscle loss, which improves long-term health and quality of life.
  • If youre a plant-based eater: Plan your meals carefully.Without animal products, youll probably have to work a little harder to get enough protein. You might consider adding a plant-based protein powder to help yourself out.

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How Much Protein Do I Need To Build Muscle or Lose Weight (Protein Calculator)

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This Is Exactly How Much Protein To Eat A Day For Weight Loss

    Protein’s ability to increase calorie burning, decrease hunger, and maintain muscle mass makes it sound too good to be true and it can be. So before you start eating eggs with a side of grilled chicken for every single meal, remember that it is possible to have too much of a good thing. Excess protein in your body will wind up stored as fat, but how do you know when you’ve crossed that line?

    If you’ve heard you should consume a set amount, like the recommended daily allowance for the average man and woman 56 and 46 grams, respectively throw that number out the window. The perfect number of grams is different for every person depending on their weight. Lucky for you, we spoke to Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios for answers. Once you’ve calculated your specific amount, hit the store with our list of best-ever proteins for weight loss and stock up.

    How To Use The Protein Calculator

    This protein calculator estimates your total daily energy expenditure and then calculates a percentage of it, depending on the selected protein percent of your total calorie intake.

    To calculate your calorie needs, you have to enter age, gender, height, weight and activity level , which are all needed for the estimation. Finally, enter the percentage of total calories that you want to consume in proteins you can check a list of proteins in common diets below. The tool will display the amount and caloric equivalence of the proteins you need to eat per day.

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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 may 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.

    How Much Protein A Day To Lose Weight

    How Much Protein Do I Need to Build Muscle &  Lose Weight ...

    So how can you tell exactly how much protein do you need to maintain your muscle and lose weight?

    When calorie restriction for fat loss is considered, some research suggests between 2.3 to 3.1 grams of protein/kg of fat-free body mass or 1.04 to 1.4 grams/pound of muscle is best . You can find out your muscle mass by estimating your % body fat or getting a body composition test done.

    But again, this amount can vary widely from one person to the next, And of course, you have to have the muscle to begin with. So if you are looking to lose weight and do not participate in any strength training, you might want to consider adding weight lifting or at least bodyweight exercises to your weight loss plan.

    Consider increasing your protein intake to 30% of your calories or roughly 1 gram per pound of body weight/day if you are looking to drop some pounds and tone up.

    Recommended Reading: Lack Of Protein Headache

    Lift Weights 3 Times Per Week:

    To get the best, you ought to head to the gym 3 to 4 times a week. You just have to do a warm-up and lift some weights. If you are a beginner to the gym, then hire a PRO for some advice.

    How Many Calories Should I Burn A Day To Lose Weight Calculator?

    • Walking
    • Swimming


    You have to do some sort of resistance training like weight-lifting. If that is not for you, then simply stick on cardio workouts. Well, select your daily activity phase from the above weight loss calculator and know what your weight loss goal requires.

    How Much Protein Do I Need To Lose Weight

    EMMIE SATRAZEMIS, RD, CSSD August 4, 2020

    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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    How Much Protein Should I Eat Every Day To Lose Weight Ask An Rd

    Although there are many different programs, trainers, and fitness brands that will claim to have a unique formula, the key to weight loss has always been the same burning more calories than you take in. As long as your daily caloric intake is is lower than the amount of calories than your body uses each day youll be able to lose weight.

    However, the specific way you lose weight depends on a few factors, including your activity level and the amount of protein you consume each day. A recommendation by the National Academy of Medicine suggests 0.8 grams of protein per kilogram of bodyweight. This guideline is a great place to start, but you may need to adjust your protein levels depending on needs and goals.

    In this article, well go over why protein matters for weight loss, how to determine the amount of protein you should eat each day, and the role a registered dietitian can play in helping you meet your protein consumption and weight loss goals.

    Here’s Exactly How Much Protein You Should Eat For Muscle Gain And Weight Loss

    ð? Simple Diet -Exactly How Much Protein Do I Need to Lose Weight| Meal Plan

    Regardless of your goal the answer is simple: 30 grams of protein at every meal.

    A 180-pound guy who wants to maintain his current weight would need 100 to 130 grams, or six palm-sized portions of protein-rich foods, every day. Thats about 30 grams at each meal and an additional 10 to 20 grams in two snacks. Chicken breast is great, but so are chicken thighs, tofu, salmon, pork, shellfish, whitefish, lamb, tempeh, and much more.

    And don’t forget that a heaping scoop of most protein powders will net you around 30 grams of the nutrient.

    Within the larger picture of your daily diet, that means youll want to consume 30 percent of your daily 2,600 calories from protein.

    And, yes, that includes plant proteins.

    If you’re trying to reduce the amount of meat youre eating, you need to swap in a high-protein plant food.

    Some plant foods that are high in protein: soybeans , quinoa, chickpeas, lentils, any kind of nut, peas, any kind of bean, and seitan. You can use an app to track your nutrient intake, or you can simply aim for a palm-sized portion of whatever protein youre including in your meal.

    Also, be careful with snacking. Youll find some protein products on the market that contain a measly four grams per serving, along with an abundance of added sugars.

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    What Is A Good Calorie Deficit For Weight Loss

    A good energy deficit for weight loss is referred to as cutting anywhere between 500 to 1000 cals per day. While, you might be tempted to cut more calories per day to lose weight, it is not worth it because it leads to certain nutrient deficiencies, heart & digestive problems and even may cause eating disorders. Once you know about your calories for weight loss, simply use an online target weight calculator that allows you to compute the target dates for goal weight.

    Proteins And Weight Loss

    If youre trying to lose weight, it is essential that you keep your protein intake at a level recommended by this protein calculator. A decrease in protein consumption can have a detrimental effect on your health.

    The reason behind it is quite simple. When we reach a calorie deficit, our bodies dont automatically start burning the accumulated fat . First, they use the available carbohydrates and proteins. Only then they turn to fat storage for energy.

    Accessing the fat storage is not easy, though it requires some energy, which is usually obtained from breaking down carbohydrates. If these are not available, your organism will break down lean body tissues for proteins that can be converted into carbs.

    What does it mean? It means that if you try a starvation diet, instead of losing fat, you will lose muscle mass. Thats why it is recommended to eat small portions of protein a few times throughout the day so that your cells will not have to turn to its own tissues as an energy source.

    If you want to stay fit and in shape, we invite you to visit our calories burned calculator. It is a fantastic tool for losing additional pounds that will keep you motivated throughout your training. How much fat is there to lose? Check it with our lean body mass calculator that will tell you your body weight without fat tissues.

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    How Exactly Does Eating More Protein Help You Lose Weight

    The fact that a high-protein diet can help you lose weight might seem a little counterintuitive, especially since many high-protein foods are often more calorie-dense than many high-carb foods, like fruits and veggies.

    But heres the thing: High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching their weight.

    In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.

    And if, like most successful dieters, youre burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also burns calories even when you’re not active. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.

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