How Much Protein Should I Eat to Lose Weight?

proteinsThe 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, 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 Weightnutrition-pyramid

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?


My Fitness Pal

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.



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  3. JeffWA

    Hi very interesting article that you wrote about weight loss and how the proper intake of protein would assist in this goal.

    It is a fact that caloric intake is a tremendous factor in weight loss. After all a person’s inability to match his/her caloric intake compared to how much he/she burns them off through the metabolism process would result in no weight being taken off. Also as you stated it should be distributed mathematically when it comes to the amount of protein being reduced but also the carbs and fats, (bad fats) in order to take pounds off of one’s frame.

    I’m interested to find out, as I also study healthy eating at one of my websites which has to do with bicycling, fitness and diet – do you think that reducing even more bad fat intake, (you put it as being no more than 30% of the fat/protein/carb combination) as opposed to drastically reducing protein would still produce the desired results?

    Bad fat over time, (and too much of it) being stored in the body is what causes a person to have difficulty losing weight.

    Anyway this article still was very enlightening Antonio!

    1. Antonio Alessandro Bianculli

      Hey Jeff,

      The reason why fat causes weight gain is because it is the macro nutrient that has most calories per gram (9 kcals per gram). Fat is also found in many different unhealthy foods like pizza, etc. However, no, I don’t think fat or “bad fat” is what causes weight gain, or well, sure it will if you are eating over your calories, and that’s why most people see that they gain weight when eating more fat.

      Oh and when you say bad fat, it’s the same thing, both will cause weight gain if you are eating over your calories. Although the differences is how healthy the fat is though, “bad fat” is what is going to cause health problems but not weight gain if you are eating the right amount of calories or if you FIT that into your caloric intake.

      Keep in mind that the fat that is stored in our body is saved energy (fat does not make you fat), because we are consistently eating over our calories, we are saving the energy in our body because our body doesn’t know where it’s going to put the extra energy.

      Hope this makes sense.

  4. Dan

    Thanks for the information. I was a fitness trainer about 20 years ago and people where in to eating only protein to loose weight. I always thought it was ridiculous because once you eat just a few carbs you gain the weight back. Today at age 51 I am working at loosing weight myself and am always looking at different diets. I will bookmark your site for future reference.

    One question: Where did you get the 11 in you first equation?

    Thanks again,

    1. Antonio Alessandro Bianculli

      Hey Dan,

      The 11 actually comes from an awesome program I purchased a while back. If you are interested check it out here, It is my #1 recommended program.

  5. caisaki

    Wow, I just found out how to compute my needed calories for the day! I’ve always wanted to learn this one, pretty much out of curiosity and maybe for future use as well.

    I don’t exactly want to lose weight, but it’s a piece of information that’s great for my friends who need assistance.

  6. Jenny

    Enjoyed reading your article, I am looking to lose some weight and have learnt a lot from this. I have just been trying to reduce calories. Never thought about the protein side of things. Especially if it will keep my fuller throughout the day. Thanks for the information,
    Think i will try the app you recommended too – my fitness pal, it seems to be a good app

  7. jazzy323

    Very interesting article as I have been confused in the past of how much protein i actually need when losing weight. I also agree that a colorie counter is very useful as we tend to forget what we put in our mouths and whether it is beneficial or not in terms of the protein content

  8. Simon Watson

    OMG I have a site in the weight loss niche and yours just so happens to be the first weight loss site that I’ve seen in 18 months that is so detailed and generally top drawer mate. I absolutely love how informational it is and all the figures are spot on. A fantastic job. I only hope mine can be as good one day

    1. Antonio Alessandro Bianculli

      Thanks a lot Simon, you made my day better 🙂

  9. Carlton Gonder

    Hi Antonio,
    I have had the ways of losing weight explained in so many different ways and never really had an idea of what I was doing so I just gave up.
    Now I have all the information readily available thanks to this wonderful article breaking everything down. A simple breakdown of protein intake an individual should intake with all the others foods.
    In addition, there is also all the formals to figure everything at right here.
    Yours Truly,

    1. Antonio Alessandro Bianculli

      I’m glad you liked it Carlton. Feel free to check out my other posts on Muscle Strategies or check out my #1 most recommended program if you are looking for a fitness program (that includes nutrition).


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