To lose weight, the recommended daily protein intake varies depending on the source. Here are some guidelines from the search results:
- NASM Blog recommends a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (.73 and 1 grams per pound) for weight loss.
- Verywell Fit suggests getting 25% to 30% of calories from protein, or 1–1.2 g/kg of the ideal body weight per day, may be beneficial for weight loss.
- Healthline states that aiming for protein at 30% of calories seems to be very effective for weight loss. You can find the number of grams by multiplying your calorie intake by 0.075. For example, on a 2000 calorie diet, you would eat 2000 * 0.075 = 150 grams of protein. Alternatively, you can aim for 0.7-1 gram of protein per pound of lean mass (1.5 – 2.2 grams per kilogram) .
- Harvard T.H. Chan School of Public Health recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight. The National Academy of Medicine also sets a wide range for acceptable protein intake—anywhere from 10% to 35% of calories each day.
- Healthline also suggests that a high-protein diet for weight loss and overall health should provide about 0.6–0.75 grams of protein per pound of body weight, or 1.2–1.6 grams per kilogram, and 20–30% of your calories per day.
- ISSA recommends a good general guideline of 1.2 to 2.0 grams of protein per kilogram of body weight for women who are active or trying to lose weight.
Its important to note that protein intake should be spread throughout the day and combined with a healthy diet and exercise routine for optimal weight loss results. Additionally, consuming too much protein can have negative effects on the body, such as kidney damage, so its important to consult with a healthcare professional before significantly increasing protein intake.
