Protein and Weight Loss - How Much Do You Need?

In a previous post I touched on how protein affects weight loss. If you haven't read the post, here's a link - How does protein affect weight loss?

Standard recommendations for protein each day is 0.8 grams per kilogram body weight (0.8 g/kg). To calculate your protein needs multiply your weight in pounds x 0.37.

Here’s an example of how to do the calculations for someone weighing 140 pounds.

140 pounds x 0.37 = 51.8 or ~52 grams of protein/day

Even individuals who work out regularly due not have significantly increased protein needs. There are a few situations where protein needs are slightly higher, such as illness, endurance athletes, and professional body builders.

If you consume too little protein, your body turns to muscle. This is very important to keep in mind, especially if you are following a low calorie diet with limited protein intake. If you do not eat enough protein your body breaks down muscle to meet protein needs. Also, a low protein intake over time can cause feeling of lethargy and a lack of energy. Restricted protein intake increases your risk of becoming ill and makes building muscle to boost your metabolism and promote weight loss difficult.

Now, if you consume too much protein, the body will convert excess protein to fat and store for future energy needs. Consuming 2-3 servings of protein each day is usually adequate to meet your protein needs. Most American’s consume significantly more protein than necessary. Good protein sources include fish, poultry, lean beef, nuts, soy, and legumes/beans. One serving of protein equals 3 ounces of meat, ½ cup beans, 2 Tbsp peanut butter, 1 egg, and 1 ounce nuts.

All the best,
Lisa Nelson RD
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