Depending on your daily calorie intake, body weight, and level of activity, there are different requirements for protein in order to lose weight.
Adults are currently advised to consume 0.8 grams of protein per kilogram of body weight per day.
To calculate your weight in kilograms, take your weight in pounds, divide it by 2.2, and then multiply the result by 0.8. (Alternatively, to put it more simply, multiply your weight in pounds by 0.36.)
The Recommended Amount of Protein: How it Supports Weight Loss
Three crucial elements that are crucial for weight loss are impacted by a high-protein diet and can assist in weight loss:
1-Satiety
Consuming protein helps you feel fuller for longer and suppress cravings, which helps you avoid overeating and snack less.
2-Metabolism
Protein also seems to suppress appetite better than other macronutrients like fats and carbohydrates. This is because protein has a higher thermic effect of food (TEF) than fats and carbs.
3-Fat Mass Reduction
Consuming protein also helps you maintain lean body mass and reduce body fat because your body finds it more difficult to store protein as body fat than it does fats and carbohydrates.
One Last Thoughts
Protein is necessary for weight loss as well as muscular growth. Many people can achieve a high-protein diet because, fortunately, most food groups contain high-quality protein sources. You can complete your high-protein diet and accelerate weight loss by include protein supplements and snacks in addition to the protein found in food.