Protein & Weight Loss

How Much Protein Do You Need Whilst In A Calorie Deficit?

How Much Protein Per Day To Lose Weight?

 Let's get straight into it, if you want to lose weight it has been recommended to aim for a daily protein intake between 1.2 - 1.6 grams of protein per kg/day and 

1.6 - 2.4 grams of protein per kg/day in athletes.

Benefits Of Having A High Protein Diet

 Protein Will Make You Feel Full

Protein has been shown to have the highest satiety level out of all the macronutrients, decreasing hunger levels, allowing people to go longer between eating meals.

Protein Maintains Muscle Mass

Additionally, protein helps to maintain muscle mass whilst being in a calorie deficit. With one study comparing 0.8 g/kg per day against 1.6 g/kg per day, with 1.6 g/kg of protein per day preserving more muscle mass.

My Tips

Add a protein shake/ snacks into your diet

Eat a source of protein in every meal

Swap cereal for higher protein options for example eggs