How Much Protein Should I Eat to Lose Weight?
If you’re searching for, “How much protein should I eat to lose weight,” then someone already told you protein helps you lose weight. But before we get to how much you need, we’ll give you a quick rundown of why it helps you lose weight.
Why Protein Helps you Lose Weight
We know among other things that protein builds muscles, but how does that relate to weight loss? Protein is the number one macro for losing weight. It actually increases your metabolism while reducing your hunger. In fact, it can increase the number of calories you burn by up to 100, AND it helps you actually eat less.
You can literally lose weight by adding more protein to your diet.
And…while you’re losing weight—you may be losing some muscle—eat more protein and you’ll preserve muscle mass.
So, we know protein requires more energy to digest, increases your metabolism, builds muscle, muscles burn calories, and it preserves muscle while losing weight.
Now we wanna know how much do we need to get all those perks?
How Much Protein Should I Eat to Lose Weight
Well, the amount of protein you should eat varies in the White Lab Coat community.
Some say .8 grams per pound of body weight, others say a gram per pound. Some say as much as 3 times that much.
This isn’t much—averaging between 40-60 grams for women and men, respectively.
Another recommendation is just making 30-40 percent of your daily calories sourced from protein.
If you’d rather go with the percentage of your calories, you can do it like this:
Diet: 2,500 calories
35% of 2,500=875 (calories)
One gram of protein=4 calories
Your lifestyle, level of activity and personal goals will all affect how much protein you should eat to lose weight.
You can eat animal sources for protein, eggs, some dairy, soy and other vegetarian options. You can also supplement with protein shakes and get around 50 grams per shake if you get a quality protein.
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