How Much Protein Do You Need For Fat Loss?
Over the last decade, studies have shown protein to be the superior macronutrient regarding weight and fat loss. Most likely, protein aids weight loss by decreasing hunger (1,2). Weight loss occurs when you consume fewer calories than your body needs, regardless if it is a low or high carb diet (3). So eating food that reduces hunger is essential. But if you want to lose mostly body fat and maintain muscle mass mass, then you must consume enough protein (2).
To maintain or build muscle, you must have a higher ratio of muscle protein synthesis (building of muscle) versus muscle protein breakdown. A lack of resistance training and inadequate protein consumption will increase muscle protein breakdown.
If this continues daily, muscle mass will decrease and put you at a greater risk for weight gain. To prevent this from happening, you must perform resistance training one to three times per week and have adequate protein consumption.
But How Much Protein Do You Need?
The current research suggests that .75 grams per pound is more than enough to maintain and build muscle (4). However, everyone is different; some will do better on a higher protein diet than others. So find what works best for you. To figure this out for yourself, take the number below and multiply it by your weight (weight x .75 or 1 ) :
Weight: 175 pounds
Protein Intake: 131 to 175 grams per day
Weight: 130 pounds
Protein Intake: 97 to 130 grams per day
How Do You Know How Much Protein Is In Each Food?
For the first month, you should use Myfitnesspal and a food scale to look up the protein intake and weigh each food. Then, after some practice, you should estimate the amount of protein in each food. You don’t have to be perfect with your estimation, but make sure you are in the ballpark.
The easiest way to make sure you are getting the right amount of protein is with your hand. I learned this trick from my nutrition certification, Precision Nutrition. On average, a person's palm will be one serving of protein (3 ounces cooked) containing around 20-25 grams of protein. Usually, males will need to consume two to three palm servings of protein per meal. In contrast, females will need one to two palm servings of protein per meal. But the sex of a person doesn’t determine protein intake; your weight does.
For example, a 175-pound male or female would need the following protein intake:
6 to 8 palm servings
And a 130-pound male or female would need the following protein intake:
4 to 6 palm servings
Since protein reduces hunger, I recommend spreading your protein intake throughout the day into two to four meals per day. At each meal, you will consume between one to three palm servings of protein per meal. Of course, if you consume a higher number of meals, then you need less protein per meal, but your goal should be to have at least one palm serving of protein per meal. Nevertheless, the most important factor will be your overall protein consumption each day (.75-1g/lb), so there is no need to freak out if you miss a meal (5).
I recommend consuming lean animal proteins like bison, venison, chicken, turkey, and whitefish. When eating beef, choose either the 93/7 percent lean to fat ratio or the 90/10 percent lean to fat ratio. These options will allow you to get adequate protein without the extra fat calories. Fat isn’t bad for you, but it does make it easier to overeat and surpass your calorie limit.
In my opinion, these protein sources should be humanely raised and grass-fed. Research has shown that grass-fed animals contain less fat and have a higher antioxidant profile than corn-fed animals (6). Thus, the majority of your protein should come from these sources. The list below can help you get started.