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How Much Protein Is Needed To Lose Weight

Suruchi has weighed 150lbs in recent times. She is getting many diseases and health problems due to her obese weight. She tries to adopt a balanced diet to avoid all types of fast foods and oily foods. But after 1month, she noticed that it was of no use and she did not lose any weight. Moreover, she became depressed and felt terrible about her body. She wondered what was wrong with her diet and did not understand. Then one of her friends suggested consulting a nutritionist for getting a healthy diet. She didn’t know how much protein was needed to lose weight. Once again, Suruchi started loving her body and feeling confident. 

Dieticians and fitness-related persons haven’t recommended a particular diet plan because every person differs according to their weight, health problems, and meal consumption plans. 

Protein and its Uses

Protein is an essential nutrient for the human body that serves as a fuel source. Protein consists of the amino acid, which is considered the most critical characteristic. Sources of protein can be from fish, eggs, lentils, nuts, or non-vegetarian products. Protein is essential for the functioning of the human body for repairing damaged tissues, muscle gains, or forming blood cells. How much protein is needed to lose weight in humans is determined by the engagement ratio of physical activity, injury or illness, carbohydrate consumption, and many more. Protein serves as a crucial element during the growth stage of a child or recovery stage from disease or even when a person suffers from malnutrition.

Requirements per Day

It is recommended to take 0.6 to 0.8 grams of the total protein of the bodyweight should be consumed, i.e. 0.27 to 0.36 grams/pound, which approximately sums up to 40-55 grams of protein for a healthy adult. In between calories, daily protein requirements should make up 10% to 35%. Protein intake does not depend upon total body weight; instead, it depends upon the lean mass and the muscles. For an average sedentary man, 56 grams of protein per day is required, and 46 grams per day for women.

Weight loss

Protein increases the metabolic rate and reduces appetite. Lean muscle mass burns more calories even when the body is at rest than fat. If a person eats high calories, then it will lead to increased weight. Including exercises in the routine plan needs more calorie intake, especially athletes who need more protein than typical dieters—heavy exercisers involved in physical activity more than 12 hours per week. How much protein is necessary to lose weight comes to protein supplements in the market and contain sugars. That is why buying expensive protein supplements is a total waste of weight loss. 

Protein in food

How much protein is needed to lose weight results in a diet plan of a large egg that includes about 5 grams of protein? An egg white has about 4grams of protein. So at dinner time or lunchtime, a piece of chicken can be included. A single chicken breast contains 26 grams of protein. A person must consume 27 grams of protein per day which can be consumed from fish, chicken or lean beef, Greek yogurt, and cottage cheese. High protein can also be available from plant-based foods, including tofu, whole grains, nuts, and legumes. These options are healthier than red meat and processed meat.

Effect of protein in food

It takes a lot of energy to digest food in the human body, typically known as the thermic effect of food. Every macronutrient requires a different amount of energy to digest. Among all macronutrients, protein is the most thermogenic compared to fat and carbs. Eating more protein can lead to increased metabolism and overall expenditure of energy.


Proteins in the diet are included to lose weight, but fat and muscle weight are also essential. People should focus on weight loss rather than muscle loss and how much protein is needed to lose weight. The lean mass increase means better body composition. It helps in making the body toned and lean overall. Muscle is the place for storing carbs in the form of glycogen.


Will a person no longer feel hungry for an intake of protein?

Cutting calories can have specific side effects, but consuming them through protein intake will help weight loss more quickly. 25% calories if consumed helps in reducing hunger and in cravings.

Are supplements required for consuming high proteins?

Supplements are not required for high protein because it contains more sugar; that is why the best protein sources can be taken from high protein snacks or vegan protein snacks, including meat, fish, dairy, beans, lentils, nuts, seeds, etc many more.

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