How Much Protein Do You Need While Losing Fat?

All of it. As much as you can. More than you think. Protein at every meal, protein at every snack. Legally change your name to Protein if that helps.

The actual number

I like 1.1 to 1.5 grams of protein per pound of body weight. That is where I start most people who are losing fat. If you think in kilograms, that is about 2.4 to 3.3 grams per kilogram.

Why so much?

When you diet, your body would happily burn some muscle along with the fat. Protein is one of the two strongest signals you can send to tell it to hold on to that muscle. The other is resistance training.

Protein does it by:

• Stimulating muscle protein synthesis, the process that builds and repairs muscle.
• Blunting muscle protein breakdown.
• Keeping your nitrogen balance positive.

Spread it out

The feeding pattern matters as much as the total. Aim for at least 3 to 4 protein feedings a day, and up to 5 or 6 if that suits your life. Each one is another hit of protein and leucine, the amino acid that flips the muscle building switch.

One honest priority call

If I had to pick between slightly less protein and skipping resistance training, I would keep the training every time. Lifting is the main signal telling your body to keep muscle. A high protein diet backs it up.

One exception

If you have active kidney disease, talk to your doctor before pushing protein this high.

Not sure what to eat to hit your number, or how to fit it into every meal? Reach out and we will build it around the food you already like.

Built with Courage. Built with Consistency. Built Anyway.