How much protein do you need for fat loss?

Why in the world do we always talk about having more protein?

Protein is the MOST important macronutrient. It is a crucial part of muscle growth and repair, hormone production, and immune system support. 

One of the main benefits of protein is that it helps build and repair muscle tissue.  When we exercise, our muscles under go wear and tear, and protein is required to rebuild them.  Consuming adequate amounts of protein will help support growth and recovery.

Protein is also important for weight management. It helps to keep us satiated, which equals feeling fuller for longer periods of time.  As a result, we are less likely to overeat or snack on unhealthy foods between meals.  This can help us maintain a healthy weight or even lose weight - if that is your goal! 

In addition, protein is essential for the proper functioning of our immune system.  It’s required for the production of antibodies, which are necessary for fighting off infections and diseases.  Without enough protein, our immune systems may become weakened, making us more susceptible to illness.

The production of hormones is another important role of protein.  Our hormones regulate several bodily functions like growth, metabolism, and reproduction.  Many hormones are made up of amino acids, and protein is required for their production.

Eating enough protein will help with lowering blood pressure and reducing the risk of heart disease. Studies show that it’s also linked to a lower risk of stroke, heart attack, and other cardiovascular diseases.

So how much protein do you need in your diet? 

This varies depending on your age, gender, weight, and physical activity. Anywhere from 10% to 35% of your calories should come from protein.

If your needs are 2,000 calories, that’s 200–700 calories from protein, or 50–175 grams.

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day. Most of us are not completely sedentary.

Once you reach your 40’s…you’ll begin to slowly lose muscle mass if you aren’t working at it. To prevent this and to maintain your same quality of life, your protein needs increase to about 1–1.2 grams per kilogram or 75–90 grams per day for a 75-kilogram person. For some, this feels like a lot. That’s where we come in to guide you.

People who exercise regularly also have higher needs, about 1.1–1.5 grams per kilogram. If you regularly lift weights, or are training for a running or cycling event, you’re going to need 1.2–1.7 grams per kilogram.

Excessive protein intake would be more than 2 grams per kilogram of body weight each day. You don’t need THAT much. Plus at that point, your calories will most likely be over what you need as well.

If you are overweight, your weight is adjusted before calculating your protein needs to avoid overestimating. Our coaches can make a personalized plan for you.

Protein is an essential nutrient that’s required for weight management.  It’s important to make sure you are getting enough protein in your diet to maintain your health and well being.