How much protein for weight loss

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How Much Protein For Weight Loss?

Protein source 


Protein is by far the most important macronutrient when you are dieting. Having enough protein in your system is a necessary requirement to maintain muscle mass when wanting to lose fat. That means if you don't consume enough protein when dieting your body will not only burn fat but also your hard earned muscle. This is not what we want to accomplish. Therefore, it's important that you know how much protein you need to consume every day.

 Fortunately, this is pretty straightforward. The optimal protein intake lies anywhere between 0.8g to 1.0g per pound of body weight per day. This range is what has shown to maximize muscle growth in clinical studies and should be your daily goal. This assumes you exercise regularly and also do some sort of resistance training. If you don't exercise at all or just do cardio you can likely go a little below this range because you don't stress your muscles as much. But since my students are motivated and know of the benefits of resistance training I will assume you do hit the gym regularly :)



If you want to be even more specific about where exactly you fall along this range here are the two factors that will determine this: body fat percentage and activity level.


Simply put the leaner you are, meaning the more muscle instead of fat you have the more protein your body requires. The same goes for people who are more active (either through their training, during their hobbies, or while working).

If you you're leaner than 10% body fat for males and 20% for females and you are very active and train with high intensity than you probably want to shoot for 1 gram of protein per pound of bodyweight. However, most beginners will get enough with 0.8g of protein per pound.

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