Protein plays an important role in any weight loss journey. When you are shedding fat, not only helps to preserve the muscles, but it also keeps you full for a long time, reduces unnecessary snacking and exceeds. But the big question is, how much protein do you really need to eat to lose weight effectively?
Why Protein Matters for Weight Loss
When you reduce your calorie intake to lose weight, your body may start breaking muscle tissue for energy. Eating enough protein prevents it by supplying the amino acids required to maintain lean muscles. More muscle mass means a high metabolism, which helps you to burn more calories – even in resting.
Additionally, protein -rich foods have a high thermic effect, which means that your body uses more energy to digest them than carbs or fat. This makes protein a dual win for fat loss and metabolic health.
Daily Protein Requirements for Weight Loss
While general recommendations suggest that for sedent adults suggest 0.8 grams of protein per kilogram of body weight per day, people who lose weight may require more.
- • 1.2 to 2.2 grams of protein is usually recommended for fat loss per kilogram of body weight per day.
- • For 70 kg (about 154 pounds) for anyone, it means that based on activity levels and goals, consuming 84 to 154 grams of protein from daily.
Factors That Influence Protein Needs
1. Activity level: Active person, especially resistance or power training, requires more protein.
2. Calorie deficit size: large calorie cut, more protein is required to preserve muscles.
3. Age: Older adults may require high protein intake to prevent muscle damage.
4. Anatomy target: If your goal is to lose fat, but maintain or make muscles, then the intake of protein becomes even more important.
Best Protein Sources for Weight Loss
• Lean meat (chicken breast, turkey, lean beef)
• Eggs and egg whitewash
• Greek yogurt and cheese cheese
• legumes (lentils, chickpeas, beans)
• Tofu and Tempeh
• Protein powder (whey, casin, plant-based)
How to Distribute Protein Intake
This is not just about how much protein you eat – but when you eat it. Trying to do:
• Distribute protein equally in all food.
• Depending on your total daily target, target for 20-40 grams of protein per meal.
• Include a protein -rich snack after workouts or to support recovery and satisfaction in the evening.
Final Thoughts
To reduce weight effectively, protein must be your best friend. It helps to maintain muscles, keeps you full, and metabolic health supports. 1.2 to 2.2 grams of protein per kilogram of body weight, corresponding to your activity and goals. Combined with regular exercise and a balanced diet, the correct amount of protein can significantly increase your weight loss results.
