How much protein should I eat to lose weight?

The ideal amount of protein for weight loss depends on several factors, including your current weight, activity level, and overall health goals. Here are some general guidelines:

**By body weight:**

* **General population:** Aim for **1.6 to 2.2 grams of protein per kilogram of body weight** per day. This translates to roughly **0.73 to 1 gram per pound**.

* **Athletes and heavy exercisers:** Consider **2.2 to 3.4 grams of protein per kilogram** per day, which is **1 to 1.5 grams per pound**. This helps protect muscle mass while you lose weight.

**By calorie intake:**

* **25-35% of your daily calories** should come from protein. For example, on a 2000-calorie diet, this would be 125-175 grams of protein.

**Other factors to consider:**

* **Your current protein intake:** If you're already eating a lot of protein, you may not need to increase it significantly.

* **Your health conditions:** Certain medical conditions may require you to adjust your protein intake.

* **The quality of your protein:** Choose lean protein sources like lean meats, fish, poultry, eggs, beans, lentils, and tofu.

**Important notes:**

* Eating too much protein can have negative health consequences, so it's important to stick to the recommended range.

* It's important to track your progress and adjust your protein intake as needed based on your results.

* Consult a registered dietitian or other qualified healthcare professional for personalized advice on your protein intake for weight loss.

Here are some resources that you may find helpful:

* **NASM blog:** How Much Protein Do You Need to Eat Per Day to Lose Weight?

* **Healthline:** How Much Protein Should You Eat Per Day?

* **Cleveland Clinic:** 4 Ways Protein Can Help You Shed Pounds

I hope this information helps!

Source 😀 bard.google.com