Protein is a fundamental nutrient that plays a crucial role in supporting various bodily functions, including muscle repair, metabolism, and satiety. However, many people may not realize the importance of protein intake, especially when it comes to weight loss. Some individuals don’t know how much protein they actually need to eat in order to see improvements on the scale.
We checked in with Andrew White, a NASM-certified personal trainer and the co-founder of garagegympro.com, to learn about the importance of protein when it comes to shedding fat and how much each person should consume to see results. He revealed that the amount “can vary based on several factors,” but 1.2 to 1.6 grams are generally recommended. Read on to find out more.
How Much Protein Should You Eat For Weight Loss?
Protein is highly satiating, meaning it helps you feel full and satisfied, which can reduce overall calorie intake. A higher protein intake can help regulate blood sugar levels, reducing cravings and stabilizing energy levels throughout the day, which can ultimately support long-term weight management efforts.
White starts by sharing how much you would need to consume for weight loss, "The amount of protein you need can vary based on several factors, including your age, sex, muscle mass, physical activity level, and overall health. For weight loss, it's generally recommended that you consume between 1.2 to 1.6 grams of protein per kilogram of body weight per day."
He goes on to give us an example, stating, "For someone weighing 68 kg (150 pounds), this would translate to about 82 to 109 grams of protein per day. This range helps optimize satiety, which can reduce overall calorie intake and preserve lean muscle mass during a calorie deficit."
However, he emphasizes that numerous factors contribute to fat loss. White underscores the importance of elements such as maintaining a balanced diet, meal timing, and adequate hydration.
"Ensure you’re also getting enough healthy fats and carbohydrates for overall nutritional balance," he highlights. "High protein intake requires good hydration, so increase your water intake accordingly. Distributing protein intake throughout the day can enhance muscle protein synthesis and improve satiety. Aim to include a source of protein in every meal." Noted!
The Bottom Line
Wondering where to find healthy protein sources to support your wellness and weight loss goals? According to White, the options are plentiful. Some of the top choices include chicken breast, fish, eggs, legumes, Greek yogurt, and protein powders.
He also stresses that if you're contemplating significant dietary changes or seeking personalized advice, consulting with a nutritionist or dietitian is highly recommended. They can offer tailored guidance based on your unique health needs and goals, since every case is different.
