Protein and Weight Loss
One of the greatest misconceptions surrounding protein and weight loss is that too much protein is bad for you. While it is possible for a person to eat too much protein, most of us don’t get enough. Depending on our level of activity a weight loss meal plan should include from .5 to 1 gram of protein per pound of lean body mass per day. Lean body mass is calculated by subtracting your percentage of body fat from 100% and multiplying your weight by this amount.
Protein and Weight Loss – Minimum Daily Requirement
If your goal is to lose weight, you should set a targeted body fat percentage and weight. For example, let’s say you want to weigh 184 pounds with a body fat percentage of 16%. Your targeted lean body mass would be 155 pounds (100% – 16% = 84% X 184 [154.6 rounded up to the next pound]). Depending on your level of physical activity your minimum daily protein requirement would be:
Sedentary. A person who gets no physical activity needs 0.5 grams of protein per pound of lean body mass (155 X .5 = 78 grams per day [77.5 rounded up to 78 grams]).
Moderately Active. Someone who exercises 20-30 minutes two or three times per week needs 0.6 grams of protein per pound of lean body mass (155 X .6 = 93 grams per day).
Active. Someone who exercises 30 minutes or more three to five times per week needs 0.7 grams of protein per pound of lean body mass. (155 X .7 = 109 grams per day [108.5 rounded up to 109 grams]).
Very Active. A person who exercises an hour or more at least five times per week needs 0.8 grams of protein per pound of lean body mass (155 X .8 = 124 grams per day).
Athlete. A competitive athlete who trains twice a day for an hour or more needs 1 gram of protein per pound of lean body mass (155 X 1 = 155 grams per day).
In this article we discussed protein and weight loss, our next permanent weight loss article, “Weight Management – Eat Healthy Fats“ will discuss why eating a moderate amount of healthy fats is critical to losing weight and maintaining health.
Related posts:
