Now more than ever, people are taking how much protein they eat in a day very seriously, as it’s proven to be a crucial macronutrient for healthy weight loss. However, it can sometimes be unclear just how much protein you’re supposed to consume on a daily basis.
Some people will tell you to ensure that your diet is mostly protein, while others feel it should balance out equally with other macros like carbs and fat. Luckily, a weight loss coach who managed to lose 160 pounds “through diet and exercise” is here to help with a super informative video.
Amber Clemens is a content creator and weight loss coach who shares health and fitness-related content to help her audience lose weight safely and naturally. In one of her viral TikTok videos, she discusses how vital protein is to your health and weight loss journey and shows you just how to figure out the exact amount of protein you should need to shed some pounds and get healthier.
“If you’re in a calorie deficit, eating enough protein is vital to success,” says Amber in her video.
“Protein is gonna keep you fuller for longer, but it’s also gonna ensure that you burn body fat, not muscle mass, especially when you’re in a deficit.”
@amber_c_fitness I hope this helps! Protein is going to be your best friend in a deficit. #weightlosstips #caloriedeficitforweightloss #howmuchprotein #weightloss #highproteinfoods ♬ Love You So – The King Khan & BBQ Show
A Weight Loss Coach Shows Her Viewers How To Calculate How Much Protein They Need
Amber’s hack for figuring out how much protein you should try to consume on a daily basis during your weight loss is fascinating, as it doesn’t require logging onto a website or fancy fitness app. It actually involves thinking about realistic goals and how many pounds you’d like to lose.
“If you’re confused about how much protein you should be aiming for, here’s a simple way to figure it out,” says the weight loss coach.
First, you’ll want to come up with a “realistic” goal weight. For instance, Amber started her weight loss journey at 300 pounds and figured that hitting 210 pounds would be an ideal weight to aim for. Once you come up with that number, Amber suggests taking your goal weight and multiplying it by .8.
“That will be the minimum amount [of protein] that you should shoot for,” explains Amber.
When Amber took her ideal body weight, 210, and multiplied it by .8, she got 168, which meant she would aim to eat at least 168 grams of protein every day to lose fat and not muscle mass as she worked hard to get fit.
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There Are Plenty Of High-Protein Food Items That Can Help You Reach Your Goals
After the weight loss coach revealed her protein goal, she wanted to give a quick disclaimer and encourage her viewers that there are a lot of high-protein, healthy foods out there that can help them get in all the protein they need throughout the day.
"I know that sounds like a lot, but here are a bunch of different protein sources that are super helpful," adds Amber as she lists protein sources in her video.
Some of Amber's favorite protein-packed foods include protein powder, chicken breast, lean ground beef and turkey, egg whites, shrimp, cottage cheese, and more. She also has a little tip for starting your day with a hefty amount of protein, making reaching your goal easier.
"It also helps to start with 30 grams of protein right at breakfast, " Amber explains.
If you want high-protein breakfast options, bases like Greek yogurt, cottage cheese, and eggs are great places to start. Eggs can be used to make savory omelets packed with fibrous vegetables and cheese, while Greek yogurt or cottage cheese can be topped with berries and low-sugar granola.
What's your favorite protein-packed meal?
