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Calculate How Much Protein You Need to Lose/Maintain Weight

Protein plays a crucial role in weight loss due to its satiating effect and metabolic benefits. When consumed, protein takes longer to digest than carbohydrates, keeping you feeling fuller for a longer period and reducing the likelihood of overeating. Additionally, protein requires more energy to metabolize than fats and carbs, leading to a higher calorie expenditure through the thermic effect of food (TEF). Moreover, protein helps preserve lean muscle mass during weight loss, ensuring that most weight loss comes from fat stores rather than muscle tissue. By incorporating protein-rich foods into your diet, you can enhance satiety, boost metabolism, and support muscle maintenance, all of which contribute to successful weight loss efforts.


  1.       Convert your current weight to kilograms

             # lbs. x 0.454 = weight in kilograms


   2.   Multiply the result of #1 by the value in the description below (depending if you’re interested in weight maintenance or weight loss)


  • Maintenance 0.7-1 gm/kg per day

  • Weight loss 1.2-1.5 gm/kg lean body weight 

3. Convert grams to ounces (this is done by taking the answer from #2 and dividing by 7)

Total grams ÷ 7 = Total ounces

*Generally, 2 Tablespoons or a portion of poultry, beef, pork, or fish equals 1 ounce and that provides about 7 grams of protein.


4. Take your total ounces (answer from #3) and divide by the number of meals you eat per day

Total ounces ÷ # of meals per day = ounces per meal


Example:  Priscilla weighs 280 pounds and wants to lose weight. Let's calculate how much protein she needs to consume in protein to aid in her weight loss journey.

  1.       280 x 0.454 = 127.12 kg

  2.       127.12 kg x 1.5 g = 190.68 g

  3.       190.68g ÷ 7 = 27.24 ounces per day

  4.       27.24 ÷ 3 = 9.08 ounces per meal

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