Weight Loss Coach Who Lost 160 Pounds ‘Through Diet & Exercise’ Shares The Simple Rule For Figuring Out How Much Protein You Should Be Eating: ‘Vital To Success’
May 11, 2025 by Abigail Connolly
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’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.