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Protein is the building block of muscles. Without adequate protein consumption, you will be spinning your wheels when it comes to weight loss.
No nutrition program is complete without adequate protein intake.
A general rule of thumb with regard to protein intake is to consume 1 gram of protein per pound of bodyweight. However, if your main goal is to lose body fat, this could translate into eating too many calories, making fat loss very difficult.
You should, instead, consume about 1 gram of protein per pound of lean body weight. There are a couple of ways to figure this out and both of them are easy so don’t worry.
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First, if you have skinfold calipers, you can figure out your body fat percentage. Then just do some simple math.
Here’s an example. You weigh 230 pounds and your body fat percentage is 22.
230 x .22 equals 50.1.
We’ll round up to 51 and then subtract that from 230, giving us 179.
You should eat 179 grams of protein per day.
One Other Protein Measurement Option
If you don’t have skinfold calipers you can still easily get a good estimate.
Determine how many pounds you would like to lose, than subtract that number from what you weigh. That’s how many grams of protein you should eat each day.
For example, let’s say you weigh 155 pounds. You remember that you liked how you looked in high school when you weighed 118 pounds.
In fact, if you have a previous weight that you want to get back to, you don’t even have to do the subtraction step.
In this instance, you know you want to get back to 118 pounds so that’s how many grams of protein you should eat each day.
It’s Been Proven…
In a study published in the American Journal of Physiology, one group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.
The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.
One reason for this could be an increased “thermic” effect. The thermic effect of the RDA group was elevated 16 after eating.
However, in the high protein group the thermic effect increased after eating, almost 3 times that of the RDA group. What this means is that it takes more energy (calories) to digest protein.
To lose weight and build muscle, you need to add protein to your diet.
Think about a simple protein shake (check out the blender benders section we have here) . Or add some cottage cheese or other high protein foods into your diet.
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