How much protein is necessary for fat loss?

For fat loss, aim for 1.6-2.2g protein per kg of body weight daily (0.7-1g per lb), spread across meals—this preserves muscle, boosts satiety, and enhances calorie burn compared to RDA (0.8g/kg).

Why This Amount

Meta-analyses show higher protein (25-35% calories) yields 0.8-1kg more fat loss and 0.4kg more muscle retention over 12 weeks vs lower-protein diets at equal calories, via thermogenesis (DIT 20-30% of protein kcal) and appetite suppression.
Your 100-120g target fits ~60-80kg active adults; e.g., 70kg person needs 112-154g for optimal thali-inclusive plans.

Protein Sources Comparison

Goal Amount (g/kg BW) Benefits Example (70kg Person)
RDA/Maintenance 0.8-1.2 Basic needs 56-84g
Fat Loss Optimal 1.6-2.2 Max muscle spare, 20% more fat loss 112-154g (e.g., dal, curd, paneer in thali)
Athlete/High Activity 2.2+ Recovery + deficit 154g

Prioritize leucine-rich sources (whey, eggs, lentils); time 20-40g/meal.

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