The amount of protein needed per day in order to lose weight depends on the individual. Eating more protein will keep you fuller during the day, but that doesn’t mean you should only be eating proteins.
There are many people in today’s society eating a lot more than they should, restricting their carbs and fat intake. This is really bad for your body.
According to an article on bodybuilding.com, studies have shown that eating any more than 0.82 grams of protein per pound has no benefits for building muscle mass. But how much should you be eating to lose weight more efficiently?
Calorie Intake Calculator to Lose Weight
First things first. In order to lose weight, you need to eat in a caloric deficit. If you weight for example 200 lbs, and you want to drop down to 180 lbs then
the calculation would be:
180 lbs x 11 = 1980
Approximately 2000 calories will be the answer to an individual weighting 200 lbs.
Protein Intake Calculator to Lose Weight
Now, the protein intake for someone that wants to lose weight, will be:
Protein Intake: 0.3 x 2000 = 600
700 or 30% of your calories should be based on proteins.
This amount of protein will support your muscles and will keep you fuller during the day.
What About Carbs and Fat?
You now have 70% of your calories remaining. This percentage should be based on carbs and fat. I would recommend eating about 40% of your calories from carbs and 25% from fat.
Carbohydrate Intake: 0.4 x 2000 = 800 = 40% of calories
Fat Intake: 0.3 x 2000 = 600 = 30% of calories
How do I know how much I am eating? How do i track my food?
You can start by using a calorie counter, there are many apps out there like My Fitness Pal. The cool thing about this, is that after tracking your foods for several months, you will be able to eyeball what you eat.
Here are some tips you can apply when it comes to tracking your foods: Counting Macros by Greg O’ Gallagher.
I hope you enjoyed this post and if you have any question, leave a comment below.