Ask ten people how much protein they eat per day and nine of them will guess wrong -- usually by half.
Protein is the most important macronutrient for weight loss. Not because it has fewer calories. But because of what it does inside your body.
What Protein Actually Does
Protein keeps you full longer than carbs or fat. It preserves muscle mass while you are losing fat. It has the highest thermic effect of any macronutrient -- meaning your body burns more calories just digesting it.
In plain terms: eating enough protein makes you less hungry, helps you lose fat instead of muscle, and slightly boosts your metabolism.
How Much Do You Need?
For active weight loss the research consistently points to 0.7 to 1 gram of protein per pound of body weight per day.
- If you weigh 180 lbs -- aim for 126 to 180 grams of protein daily
- If you weigh 220 lbs -- aim for 154 to 220 grams of protein daily
- If you weigh 150 lbs -- aim for 105 to 150 grams of protein daily
Most people eating a standard American diet get 60 to 80 grams per day. That is why they are constantly hungry on a diet.
Best High Protein Foods
- Chicken breast -- 31g protein per 100g
- Greek yogurt -- 17g protein per 100g
- Eggs -- 13g protein per 100g
- Cottage cheese -- 11g protein per 100g
- Tuna -- 30g protein per 100g
- Lean beef -- 26g protein per 100g
ZeroToHero tracks your protein automatically every time you log a meal. You will always know exactly where you stand.