How Much Protein Do We Need In a Day to Lose Weight - Detailed Guide
Overview
Proteins are essential nutrients for maintaining good health. Consuming not enough protein can affect your health and body composition. The amount of protein may vary from individual to individual. Most official nutritional organizations recommend a modest protein intake. The DRI (Dietary Reference Intake) recommends protein is 0.36 grams per pound (0.8 grams per kg) of body weight. So for example:
- 56 grams per day for the average inactive man
- 46 grams per day for the average woman
The recommended protein amount is enough to prevent deficiency. But the required amount of protein depends on many factors such as age, muscle mass, physique goals, activity level, and overall health.
What is Protein?
Proteins are the building blocks for the body. They make muscles, tendons, organs, and skin, as well as enzymes, hormones, and neurotransmitters. There are also various molecules that serve many vital functions. Protein molecules are composed of smaller molecules of amino acids. These amino acids are linked together to make chains. Some of them are linked to form long protein chains, which fold to create complex shapes. The body produces many amino acids, but other essential amino acids we get from a well-balanced diet.
Consuming protein is not only about quantity but also quality. It depends on which type of protein you are consuming. Animal protein has all essential amino acids in a similar ratio. It is because animal tissues are similar to your body tissues. Consuming animal products like meat, fish, eggs, or dairy gives you enough protein. Whereas if you are on a plant-based diet, you may find many protein alternatives. You found protein in lentils, beans, tofu, tempeh, edamame, Seitan, hemp seed, green peas, spirulina, amaranth, quinoa, soy milk, and nuts.
Also, some vegetables and fruits are rich in proteins. Broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts are better choices. And guava, cherimoyas, mulberries, blackberries, nectarines, and bananas are healthy fruits. Some people use protein supplements to meet their daily requirements of protein. It can be helpful for athletes and bodybuilders to provide extra protein to build lean muscles and lose weight.
Benefits of Protein
Protein plays a curial role in weight loss and management. Also, it is essential in several vital functions.
1. Can aid weight loss and prevent weight gain
Protein can aid in weight loss and prevent weight gain. If you aim for weight loss, you have to burn more calories than you eat. Studies suggest that protein can boost metabolism, increase the number of calories you burn and reduce your appetite. You must consume 25–30% of your total daily calories in a high-protein diet. A high-protein diet may boost metabolism by up to 80–100 calories per day compared with lower-protein diets.
Protein promotes weight loss by reducing appetite. It keeps you satiated and makes you consume fewer calories. Protein keeps you feeling full and is better than fat or carbs. A study of obese men who consume 25% of calories from protein has increased feelings of fullness and reduced late-night snacking desires. And obsessive thoughts about food by 50% to 60%, respectively.
In another 12-week study of women who 30% increased their protein intake and ate 441 calories per day lost 11 pounds (5 kg) by consuming more protein. Also, protein does more than help in weight loss and prevent weight gain. A study shows that a modest increase in protein from 15% to 18% of calories reduced the number of fat people regained after weight loss by 50%.
Also, a high protein intake helps you build and preserve muscle mass. It is easy to stick to a high-protein diet for weight loss compared to a high-carb or low-carb diet. According to the studies mentioned earlier, a protein intake of 30% calories may be best for weight loss. It makes 150 grams of protein per day for someone on a 2,000-calorie diet. You can also calculate it by multiplying your calorie intake by 0.075.
2. Can help you gain muscle and strength
Muscles are composed of protein. Like most body tissues, muscles are dynamic in nature and constantly broken down and rebuilt. To gain more muscle, your body must synthesize more muscle protein than it breaks down. People who do exercise eat more protein to build more muscles. A higher protein intake can help build muscles and strength. Also, those who want to maintain the muscle they've built may need to increase their protein intake when losing body fat. Because high protein intake can help prevent the muscle loss that usually occurs when dieting.
To gain muscle mass, instead of calculating the percentage of calories from protein, calculate the daily grams of protein per kilogram/pounds of body weight. The recommended protein value for gaining muscle is 1 gram per pound (2.2 grams per kg) of body weight. However, other scientists recommend a minimum amount of protein, which is 0.7 grams per (1.6 grams per kg) of body weight.
Many studies have tried to determine the ideal amount of protein to gain more muscle. But most of them show varying results. Some studies show that eating more than 0.8 grams per pound (1.8 grams per kg) has no benefit. In contrast, others indicate a slightly higher intake than 1 gram of protein per pound (2.2 grams per kg) are best. However, it is hard to calculate exact figures due to conflicting study results. But about 0.7–1 gram per pound (1.6–2.2 grams per kg) of body weight seems reasonable.
Determining Your Protein Needs
When determining your protein needs, calculate the percentage of total daily calories. Or by protein grams, you consume per day. You also calculated by using your weight, lean body mass, and activity level.
1. Determining Your Daily Calorie Percent
According to the Current U.S. Department of Agriculture (USDA), adults should consume between 10% to 35% of their total calories from protein. To calculate the percentage of daily calories, you must know the number of calories you eat daily. After you know how many calories you consume, multiply that number by 10% and 35% to get your range. For example, a person who consumes 2,000 calories daily would need to consume 200 to 700 calories daily from protein.
2. Protein Grams Per Day
Protein grams per day translate the percent range into a specific protein gram range. Each gram of protein contains four calories. Divide the two calorie range numbers by four. If someone eats 2,000 calories per day should consume 200 to 700 calories from protein, or 50 to 175 grams of protein.
3. Based on Weight and Activity
The other way to determine the protein needs is to calculate lean muscle mass and physical activity level. The average adult needs protein per day is about 0.8 grams per kilogram of body weight. In this case, one kilogram equals 2.2 pounds. If a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day.
However, your protein needs may increase in a very active person. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the Dietitians of Canada suggest that athletes need more protein. These organizations suggest that athletes consume between 1.2 grams and 2.0 grams of protein per kilogram of body weight per day. As for endurance athletes, 0.5–0.65 grams of protein per pound (1.2–1.4 grams per kg) of body weight is significant.
How Much Protein Required per Day to Lose Weight?
To lose weight, you must consume between 1.6 to 2.2 grams of protein daily per kilogram of body weight (0.73 to 1 gram per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) to lose weight.
How Does Protein Help You Lose Weight Naturally?
Protein is a curial nutrient responsible for weight loss and a better-looking body. A high protein intake may boost metabolism, reduce appetite, and changes several weight-regulating hormones. Protein can promote weight loss and works via several different mechanisms.
1. Protein controls the levels of weight regulating hormones
The body weight is primarily regulated by your brain, particularly the hypothalamus. The brain determines when and how much to eat. The hormones send signals to the brain that change the response to feeding. In a high-protein intake, hormones GLP-1, peptide YY, and cholecystokinin levels are increased and reduce your hunger hormone ghrelin levels. In a high-protein diet, carbs and fats are replaced with protein. The protein reduces the hunger hormone and boosts several satiety hormones. In turn, it leads to a maximum reduction in hunger and is the main reason protein helps you lose weight. Protein makes you eat fewer calories.
2. Digesting and metabolizing protein burns calories
After you eat food, some calories are used to digest and metabolize. This process is called the thermic effect of food (TEF). Protein has a higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%). It means 100 calories of protein only end up as 70 usable calories.
3. Protein makes you burn more calories
As mentioned above, protein has a high thermic effect, boosting your metabolism. It can make you burn more calories around the clock, and even you are sleeping. A high-protein intake may boost metabolism and increase the number of calories burned by about 80 to 100 per day. High-protein diets make you burn more calories and have a metabolic advantage over low-protein diets. The thermic effect is enhanced during overfeeding or eating at a caloric surplus. A study suggests that overfeeding with a high protein diet may increase calories burn by 260 per day.
4. Protein keeps you feeling full and reduces appetite
A high-protein intake can provide satiety that keeps you feeling full. It reduces your appetite through various different mechanisms. It helps you to make an automatic reduction in calorie intake. Protein makes you eat fewer calories without worrying about counting calories or consciously controlling portions. Several studies suggest that people start eating fewer calories when they increase their protein intake. It works on a meal-to-meal basis and reduces calorie intake daily as long as protein intake is kept high.
In another study, protein at 30% of calories caused people to drop their calorie intake by 441 calories per day. Therefore a high protein diet not only has a metabolic advantage but also has an appetite advantage. A high protein diet makes it much easier to cut calories when compared to lower protein diets.
5. Protein curbs your craving and late-night snacking
Cravings are hard to resist and the worst enemy of dieters. These are some of the biggest reasons people fail their diets. Another significant problem for dieters is late-night snacking. Several people who tend to gain weight have late-night cravings that keep them bingeing on snacks. These will add extra calories to their daily calorie intake. Protein has a powerful effect on cravings and the desire to snack at night. One study comparing a high-protein diet and a normal-protein diet in overweight men shows protein at 25% of calories reduces cravings by 60%. It cuts the desire for late-night snacking by half. Breakfast is the most important meal is better to start with protein. In one study on teenage girls, a high-protein breakfast significantly reduced cravings.
6. Protein helps you lose weight, even without conscious calorie restriction
Protein makes a perfect balance between calories in and calories out. It reduces calorie intake and boosts calories out. Surprisingly, high-protein diets help lose weight without intentionally restricting your calories, fat, carbs, or portions. One study of 19 overweight individuals suggests that increasing protein intake to 30% of calories caused a massive drop in calorie intake. A high-protein intake is also associated with less belly fat, and fat builds up around the organs and causes disease. Losing weight is not the main factor. But how long do you keep it that really counts?
Many people go on a diet and lose weight. But they end up gaining the weight back. Surprisingly a high-protein intake also helps prevent regaining weight. One study suggests that a modest increase in protein intake (from 15 to 18% calories)may reduce weight regain after weight loss by 50%.
7. Protein helps prevent muscle loss and metabolic slowdown
Weight loss does not mean you only lose body fat. When you lose weight, the muscle mass also tends to be reduced. However, your primary concern is to lose body fat, both subcutaneous fat (under the skin) and visceral fat (around organs). Losing muscle is one of the side effects of weight loss that most people don't want. The decrease in the metabolic rate is another side effect of losing weight. In other words, you only burn fewer calories than you did before losing weight. The process is called starvation mode. You can burn several hundred fewer calories each day.
Consuming high protein can reduce muscle loss, which should help keep your metabolic rate higher as you lose body fat. Strength training is another major factor in reducing muscle loss and slowing metabolism when losing weight. A high-protein intake and heavy strength training are two incredibly curial components of an effective fat loss plan. Protein does not only keep your metabolism high but also makes sure that you look good. You may look skinny-fat without protein and strength training instead of fit and lean.
