How Much Protein Do You Really Need for Weight Loss? 

Written By Alina Schmidt

Increasing protein can be a useful tool in combination with others to further aid weight loss. Protein plays an important role in preserving lean muscle mass and increasing our feeling and duration of fullness. When it comes to losing weight, the calorie deficit is the ruler for driving weight changes. 

In order to lose weight there must be a calorie deficit, meaning you are consuming less than your maintenance needs to promote weight loss. In order  to lose 1lb per week there must be a 3500 calorie deficit per week. Increasing protein while reducing calories is a way to ensure you feel comfortably satisfied. With energy restriction muscle protein breakdown increases and training stress increases recovery demand. This is why protein recommendations for weight loss are higher than the recommended daily allowance of 0.8g/kg. 

The optimal amount of protein to aim for with a goal of weight loss is not one size fits all. When determining adequate protein intake, physical activity, underlying health conditions, age, and hydration are some of the considerations. If you are beginning to include various types of exercise and activity into your routine, CONSISTENTLY, review the following protein needs to better guide your goals.  

  • General adult weight loss AND Older Adult Needs (>65 years of age):

    • Protein intake ~1.2-1.6g/kg/day recommended.

  • Active adults/ resistance training with goal of wt loss:

    •   Protein intake ~1.6-2.2g/kg/day recommended.

Protein needs also vary movement to movement. The current literature suggests the following protein recommendations for these types of movements:

  • Powerlifting, Bodybuilding, Crossfit: 

    • Protein intake ~2.0-2.4g/kg recommended.

  • Endurance athletes (cyclists, runners, cross-country skiers, swimmers): 

    • Protein intake ~1.4-1.6g/kg.

  • Regarding individual sports protein needs vary based whether in-season, pre-season, or out-of-season. These recommendations are also variable sport to sport. Please schedule a session to determine the specifics needs your sport demands if you fall into this category .

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EXTREMELY high protein diets are unnecessary for most people and can  crowd out fiber-rich foods that support gut health and LONG-TERM weight control. The research at this time depicts in controlled trials there is no additional benefit to muscle growth/recovery consuming > 2.4g/kg/day of protein.

When working with clients to increase protein intake, many of my clients initially find it challenging to increase protein while remaining in a calorie deficit. Protein rich foods contain other nutrients such as fat. Try to focus on including a variety of protein sources including lean cuts of meats, plant-based proteins, and low-fat dairy products.  I practice  with a food first approach (literally meaning lets eat foods first) but there are situations in which protein supplements are appropriate and necessary to aid in meeting protein needs.  

The Key Take Aways

  1. Protein intake CAN be beneficial for weight loss. 

  2. Protein intake in a calorie deficit provides fullness and longer periods of fullness.

  3. If you are JUST starting to hit the gym, aim for at least 1.6g/kg/day. 

Remember your protein goal is not set in stone you can always adjust it! 

4. All protein is not created equal! Aim for lean cuts of meats, low-fat dairy, and throw some plant-based o options into the mix. 

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Always consult with your physician or healthcare provider before increasing protein intake to ensure it is safe and appropriate for your individual health needs.


References 

  1. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608

  2. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Antonio, J. (2017). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8

  3. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Antonio, J. (2018). International Society of Sports Nutrition position stand: Protein and exercise (update). Journal of the International Society of Sports Nutrition, 15, 38. https://doi.org/10.1186/s12970-018-0242-y

  4. Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11, 20. https://doi.org/10.1186/1550-2783-11-20

  5. Hector, A. J., & Phillips, S. M. (2018). Protein recommendations for weight loss in elite athletes: A focus on body composition and performance. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 170–177. https://doi.org/10.1123/ijsnem.2017-0273

  6. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2018). Protein supplementation and resistance training in older adults: A systematic review and meta-analysis. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608

  7. Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., … Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people. Journal of the American Medical Directors Association, 14(8), 542–559. https://doi.org/10.1016/j.jamda.2013.05.021

  8. Coelho-Junior, H. J., Rodrigues, B., Uchida, M. C., & Marzetti, E. (2018). Low protein intake is associated with frailty in older adults: A systematic review and meta-analysis. Nutrients, 10(9), 1334. https://doi.org/10.3390/nu10091334

  9. Moore, D. R., Robinson, M. J., Fry, J. L., Tang, J. E., Glover, E. I., Wilkinson, S. B., … Phillips, S. M. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. American Journal of Clinical Nutrition, 89(1), 161–168. https://doi.org/10.3945/ajcn.2008.26401

  10. Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W. D., Broad, E. M., … Coffey, V. G. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters muscle protein synthesis. Journal of Physiology, 591(9), 2319–2331. https://doi.org/10.1113/jphysiol.2012.244897

Alina Schmidt
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