Protein is necessary for supporting fat loss and reducing the loss of lean muscle mass that could otherwise impact the overall quality of life and the body’s everyday functions. This macronutrient in animal and plant-based foods is responsible for muscle growth, repair, and maintenance. When prioritised for fat loss, it can instigate satiety to decrease appetite and, therefore, calorie intake.
Before we detail the optimal protein intake for losing weight, it’s essential to understand that spot-reducing body fat is not applicable. Though a proper caloric deficit paired with resistance training is crucial for getting rid of body fat and maintaining lean muscle mass, genetics widely determine where our body detracts fat from for energy and where it is distributed. Some individuals may find that they lose more fat in their thighs over their belly or vice versa.
According to the National Academy of Sports Medicine (NASM), individuals should aim for .73-1g of protein per pound of body weight, while athletes and heavy exercisers should consume 1-1.5g of protein per pound of body weight if they are aiming for weight loss. Active individuals require more protein than sedentary individuals in order to support muscle repair and recovery, energy levels, and their body’s demand for amino acids.
For the best results in your fat loss journey, incorporate protein dosing throughout each meal. Incorporating at least 20g of protein every four hours or every meal is an effective manoeuvre for hitting a target protein goal.
Let’s say a 5’6 female who weighs 165 is trying to lose fat. She needs to consume around 112g of protein per day to maintain lean muscle mass and muscle growth and instigate fat loss. If she only eats three meals daily, she must consume almost 40g of protein per meal.