31/07/2025
How much protein should I eat daily during a weight loss period?
How should I eat protein during a weight loss period?
"Can eating chicken breast every day help me lose weight?"
"How much protein powder, eggs, lean meat...how much should I eat?"
Stop being confused!
Eating protein correctly can help you lose fat without losing muscle!
Today, Anong will teach you step-by-step: Daily protein intake for different groups!
Why should you eat protein during a weight loss period?
✅ Increase satiety:
Eat enough protein to avoid hunger and control your appetite!
✅ Preserve muscle mass:
Losing muscle during a weight loss period means a lower basal metabolism, making weight loss more difficult!
✅ Boost metabolism:
Protein digestion consumes more calories, which helps burn fat!
Protein Intake Formula for Different Populations
Protein Requirement = Weight (kg) × Daily Protein Requirement (g/kg)
1. For those who engage in light exercise to lose weight: Multiply weight by 1.2-1.5g
For example, a 60kg person needs 72-90g of protein per day
✅ Recommended Foods:
100g chicken breast = 22g protein
1 egg = 6g protein
200ml milk = 6g protein
2. For those who exercise to lose weight: Multiply weight by 1.5-2g
For example, a 70kg fitness enthusiast needs 105-140g of protein per day
✅ Recommended Foods:
150g chicken breast = 33g protein
100g salmon = 20g protein
200g sugar-free yogurt = 10g protein
Tip: Consume protein within 30 minutes after a workout for optimal muscle repair!
3. For those who live a low-intensity lifestyle or don't exercise: x body weight x 0.8-1.0g
👉 Example: A 50kg person needs 40-50g of protein daily. ✅ Recommended foods:
200g tofu = 16g protein
2 eggs = 12g protein
1 cup of milk = 6g protein
Protein intake tips
1. Prioritize whole foods: chicken breast, fish, shrimp, eggs, tofu, etc.; they're more comprehensive than protein powders!
2. Spread your protein intake: Don't eat too much at one time; spread it across your three meals and snacks.
3. Combine with dietary fiber: Eat more vegetables to aid digestion and absorption.
Summary
Eat protein right for faster fat loss!
Different people have different needs, so don't blindly follow trends!
Remember the formula: body weight (kg) x requirement factor
Importance of Protein More and Lose More -Quality Protein Sources Your Basal Metabolism Weight Without Losing Nutrition Your Metabolism
