How Much Protein Should You Eat to Lose Weight?

How much protein should I eat to lose weight?

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“Protein is important, I get it. But how much do I really need? Does it change for weight loss or should I always eat the same amount?”

Good questions.

It might seem like it would be helpful to know the exact number of grams to eat (and I’ll give you an answer to that). But there’s an even more practical way to make sure you get enough protein — I’ll cover that, too.

So be sure to stick around to the end.

Successful Weight Loss

I remember, years ago, I would chug whey protein shakes twice a day just because that’s what the fit people I followed were doing. As a person whose stomach doesn’t tolerate a lot of dairy, it made for some unpleasant experiences (I’ll spare you the details).

One reason protein recommendations vary so much is just because there’s a lot of bad nutrition advice out there.

The other reason is because even good protein recommendations can change depending on the context.

For instance, the Food and Nutrition Board in the U.S. recommends eating a certain amount of protein just to not get sick or die. But a professional bodybuilder who wants to build as much muscle as humanly possible may be advised to eat 3x that amount.

“Not dying” and “building superhuman amounts of muscle” are clearly very different goals.

Neither one is “wrong” — they just won’t provide super realistic guidelines for the average person who simply wants to lose some weight and be a little healthier.

That’s why I’m here.

This advice isn’t for bodybuilders or professional athletes, but it also isn’t for anyone whose only goal is to have a quality of life one step above “not dead.” If you want your weight loss journey to be TRULY successful so you have:

✅ Actual fat loss, not lean-mass loss (e.g. muscle, bone, etc.)

✅ Results that are sustainable, not short-lived

✅ Healthy habits so you feel stronger and have more energy

…then it’s important to get a certain amount of protein each day.

(This article is specifically about “how much” protein to eat. If you’re curious as to why it even matters, read