How much protein do you really need to lose fat?

wally2wiki
wally2wiki Posts: 36 Member
edited November 2024 in Health and Weight Loss
1gram per pound of body weight or about 26% of calories?

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    lynn_glenmont wrote: »
    You need to be in a calorie deficit to lose fat.

    This.
  • earlnabby
    earlnabby Posts: 8,171 Member
    lynn_glenmont wrote: »
    You need to be in a calorie deficit to lose fat.

    This X 2.

    You eat fewer calories than you burn to lose fat. You divide up those calories into the 3 macronutrients based on your individual needs and preferences. Protein recommendations usually range from 10% - 35% for most people. YMMV
  • OliveGirl128
    OliveGirl128 Posts: 801 Member
    lynn_glenmont wrote: »
    You need to be in a calorie deficit to lose fat.

    This is what matters for weight loss.
  • lorrpb
    lorrpb Posts: 11,463 Member
    0
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    You don't need any protein to lose fat, you need to eat fewer calories than your body burns over a period of time. Protein has other functions, there is a minimum amount required for some body systems to function optimally, it can help some people not feel too hungry on a diet, it helps retain more muscle while dieting...etc. Consumed protein has little to do with fat loss and its role in that is merely supportive and even that is only applicable if you are in a calorie deficit.
  • jgnatca
    jgnatca Posts: 14,464 Member
    Minimum protein is for health.
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    Tapout112009 wrote: »


    If you consume more protein than your body needs to maintain, repair and grow cells, the excess is stripped of its nitrogen-containing components and converted into glycogen -- and then glucose -- for energy. When this energy goes unused, it’s converted into body fat
    lynn_glenmont wrote: »
    Tapout112009 wrote: »
    U still don't wanna overload your body w protein. Yes to lose fat u need to be in a caloric deficit but that doesn't mean go crazy on ur protein. Too much protein is not only just a waste it also will break down and be stored as fat. U need to start w ur macros and go from there

    You will only store fat if you are in a caloric surplus. If you are in a caloric surplus, it doesn't matter what your macro profile is; you will store fat regardless. You could get 100% of your intake from protein, and while you would have some serious health issues from lack of fat, and possibly from lack of certain micronutrients, you would only store fat if your were in a caloric surplus.

    You mean being in a caloric surplus? That's not something people usually choose to do when they're attempting to lose fat. You're not going to store any fat permanently if you're in a deficit, regardless of which macro you choose to overeat.
  • fastforlife1
    fastforlife1 Posts: 459 Member
    You need to eat protein to protect your lean body mass and to build muscle. Increased protein consumption has also been shown in numerous studies to reduce appetite. When I hit my aim of 100 grams of protein a day, it is easier for me to keep within my 1500-1600 calorie goals. (My carbohydrate and fat gram goals are also almost 100 grams each.)
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  • lynn_glenmont
    lynn_glenmont Posts: 10,106 Member
    fastforlife1 wrote: »
    You need to eat protein to protect your lean body mass and to build muscle. Increased protein consumption has also been shown in numerous studies to reduce appetite. When I hit my aim of 100 grams of protein a day, it is easier for me to keep within my 1500-1600 calorie goals. (My carbohydrate and fat gram goals are also almost 100 grams each.)

    But that's not what the OP asked. If the OP had asked, "How much protein should I consume to preserve muscle?" or "How much protein should I consume for satiety to aid in adherence to my calorie goals?" the answers would have been very different.
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  • Tapout112009
    Tapout112009 Posts: 109 Member
    lynn_glenmont wrote: »
    Tapout112009 wrote: »


    If you consume more protein than your body needs to maintain, repair and grow cells, the excess is stripped of its nitrogen-containing components and converted into glycogen -- and then glucose -- for energy. When this energy goes unused, it’s converted into body fat
    lynn_glenmont wrote: »
    Tapout112009 wrote: »
    U still don't wanna overload your body w protein. Yes to lose fat u need to be in a caloric deficit but that doesn't mean go crazy on ur protein. Too much protein is not only just a waste it also will break down and be stored as fat. U need to start w ur macros and go from there

    You will only store fat if you are in a caloric surplus. If you are in a caloric surplus, it doesn't matter what your macro profile is; you will store fat regardless. You could get 100% of your intake from protein, and while you would have some serious health issues from lack of fat, and possibly from lack of certain micronutrients, you would only store fat if your were in a caloric surplus.

    Of course. But there has to be an excess of energy (calories). Your original post just said "too much protein," which was at best ambiguous.

    I guess I was under the impression everyone had kinda a clue on how I was referring to
  • lynn_glenmont
    lynn_glenmont Posts: 10,106 Member
    wolfe1234 wrote: »
    lynn_glenmont wrote: »
    fastforlife1 wrote: »
    You need to eat protein to protect your lean body mass and to build muscle. Increased protein consumption has also been shown in numerous studies to reduce appetite. When I hit my aim of 100 grams of protein a day, it is easier for me to keep within my 1500-1600 calorie goals. (My carbohydrate and fat gram goals are also almost 100 grams each.)

    But that's not what the OP asked. If the OP had asked, "How much protein should I consume to preserve muscle?" or "How much protein should I consume for satiety to aid in adherence to my calorie goals?" the answers would have been very different.

    The words "instead of muscle" were clearly implied at the end of OPs question.

    But let's all get pedantic on this newcomer instead of trying to help.
    Tapout112009 wrote: »
    lynn_glenmont wrote: »
    Tapout112009 wrote: »


    If you consume more protein than your body needs to maintain, repair and grow cells, the excess is stripped of its nitrogen-containing components and converted into glycogen -- and then glucose -- for energy. When this energy goes unused, it’s converted into body fat
    lynn_glenmont wrote: »
    Tapout112009 wrote: »
    U still don't wanna overload your body w protein. Yes to lose fat u need to be in a caloric deficit but that doesn't mean go crazy on ur protein. Too much protein is not only just a waste it also will break down and be stored as fat. U need to start w ur macros and go from there

    You will only store fat if you are in a caloric surplus. If you are in a caloric surplus, it doesn't matter what your macro profile is; you will store fat regardless. You could get 100% of your intake from protein, and while you would have some serious health issues from lack of fat, and possibly from lack of certain micronutrients, you would only store fat if your were in a caloric surplus.

    Of course. But there has to be an excess of energy (calories). Your original post just said "too much protein," which was at best ambiguous.

    I guess I was under the impression everyone had kinda a clue on how I was referring to

    I guess neither of you have been around here long to be aware that people have all kind of crazy ideas about things other than a calorie deficit that cause fat loss.
  • mmapags
    mmapags Posts: 8,934 Member
    edited July 2017
    wolfe1234 wrote: »
    lynn_glenmont wrote: »
    fastforlife1 wrote: »
    You need to eat protein to protect your lean body mass and to build muscle. Increased protein consumption has also been shown in numerous studies to reduce appetite. When I hit my aim of 100 grams of protein a day, it is easier for me to keep within my 1500-1600 calorie goals. (My carbohydrate and fat gram goals are also almost 100 grams each.)

    But that's not what the OP asked. If the OP had asked, "How much protein should I consume to preserve muscle?" or "How much protein should I consume for satiety to aid in adherence to my calorie goals?" the answers would have been very different.

    The words "instead of muscle" were clearly implied at the end of OPs question.

    But let's all get pedantic on this newcomer instead of trying to help.

    Not that I could tell....
  • mmapags
    mmapags Posts: 8,934 Member
    lynn_glenmont wrote: »
    wolfe1234 wrote: »
    lynn_glenmont wrote: »
    fastforlife1 wrote: »
    You need to eat protein to protect your lean body mass and to build muscle. Increased protein consumption has also been shown in numerous studies to reduce appetite. When I hit my aim of 100 grams of protein a day, it is easier for me to keep within my 1500-1600 calorie goals. (My carbohydrate and fat gram goals are also almost 100 grams each.)

    But that's not what the OP asked. If the OP had asked, "How much protein should I consume to preserve muscle?" or "How much protein should I consume for satiety to aid in adherence to my calorie goals?" the answers would have been very different.

    The words "instead of muscle" were clearly implied at the end of OPs question.

    But let's all get pedantic on this newcomer instead of trying to help.
    Tapout112009 wrote: »
    lynn_glenmont wrote: »
    Tapout112009 wrote: »


    If you consume more protein than your body needs to maintain, repair and grow cells, the excess is stripped of its nitrogen-containing components and converted into glycogen -- and then glucose -- for energy. When this energy goes unused, it’s converted into body fat
    lynn_glenmont wrote: »
    Tapout112009 wrote: »
    U still don't wanna overload your body w protein. Yes to lose fat u need to be in a caloric deficit but that doesn't mean go crazy on ur protein. Too much protein is not only just a waste it also will break down and be stored as fat. U need to start w ur macros and go from there

    You will only store fat if you are in a caloric surplus. If you are in a caloric surplus, it doesn't matter what your macro profile is; you will store fat regardless. You could get 100% of your intake from protein, and while you would have some serious health issues from lack of fat, and possibly from lack of certain micronutrients, you would only store fat if your were in a caloric surplus.

    Of course. But there has to be an excess of energy (calories). Your original post just said "too much protein," which was at best ambiguous.

    I guess I was under the impression everyone had kinda a clue on how I was referring to

    I guess neither of you have been around here long to be aware that people have all kind of crazy ideas about things other than a calorie deficit that cause fat loss.

    Totally ^
  • Tapout112009
    Tapout112009 Posts: 109 Member
    lynn_glenmont wrote: »
    wolfe1234 wrote: »
    lynn_glenmont wrote: »
    fastforlife1 wrote: »
    You need to eat protein to protect your lean body mass and to build muscle. Increased protein consumption has also been shown in numerous studies to reduce appetite. When I hit my aim of 100 grams of protein a day, it is easier for me to keep within my 1500-1600 calorie goals. (My carbohydrate and fat gram goals are also almost 100 grams each.)

    But that's not what the OP asked. If the OP had asked, "How much protein should I consume to preserve muscle?" or "How much protein should I consume for satiety to aid in adherence to my calorie goals?" the answers would have been very different.

    The words "instead of muscle" were clearly implied at the end of OPs question.

    But let's all get pedantic on this newcomer instead of trying to help.
    Tapout112009 wrote: »
    lynn_glenmont wrote: »
    Tapout112009 wrote: »


    If you consume more protein than your body needs to maintain, repair and grow cells, the excess is stripped of its nitrogen-containing components and converted into glycogen -- and then glucose -- for energy. When this energy goes unused, it’s converted into body fat
    lynn_glenmont wrote: »
    Tapout112009 wrote: »
    U still don't wanna overload your body w protein. Yes to lose fat u need to be in a caloric deficit but that doesn't mean go crazy on ur protein. Too much protein is not only just a waste it also will break down and be stored as fat. U need to start w ur macros and go from there

    You will only store fat if you are in a caloric surplus. If you are in a caloric surplus, it doesn't matter what your macro profile is; you will store fat regardless. You could get 100% of your intake from protein, and while you would have some serious health issues from lack of fat, and possibly from lack of certain micronutrients, you would only store fat if your were in a caloric surplus.

    Of course. But there has to be an excess of energy (calories). Your original post just said "too much protein," which was at best ambiguous.

    I guess I was under the impression everyone had kinda a clue on how I was referring to

    I guess neither of you have been around here long to be aware that people have all kind of crazy ideas about things other than a calorie deficit that cause fat loss.

    I just put my opinion in here and what worked for me.not saying it's right or wrong.but I ain't on here to argue about who is right.no method will work the same for every single person. I'm trying to give advice and not argue about it.
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  • lynn_glenmont
    lynn_glenmont Posts: 10,106 Member
    Tapout112009 wrote: »
    lynn_glenmont wrote: »
    wolfe1234 wrote: »
    lynn_glenmont wrote: »
    fastforlife1 wrote: »
    You need to eat protein to protect your lean body mass and to build muscle. Increased protein consumption has also been shown in numerous studies to reduce appetite. When I hit my aim of 100 grams of protein a day, it is easier for me to keep within my 1500-1600 calorie goals. (My carbohydrate and fat gram goals are also almost 100 grams each.)

    But that's not what the OP asked. If the OP had asked, "How much protein should I consume to preserve muscle?" or "How much protein should I consume for satiety to aid in adherence to my calorie goals?" the answers would have been very different.

    The words "instead of muscle" were clearly implied at the end of OPs question.

    But let's all get pedantic on this newcomer instead of trying to help.
    Tapout112009 wrote: »
    lynn_glenmont wrote: »
    Tapout112009 wrote: »


    If you consume more protein than your body needs to maintain, repair and grow cells, the excess is stripped of its nitrogen-containing components and converted into glycogen -- and then glucose -- for energy. When this energy goes unused, it’s converted into body fat
    lynn_glenmont wrote: »
    Tapout112009 wrote: »
    U still don't wanna overload your body w protein. Yes to lose fat u need to be in a caloric deficit but that doesn't mean go crazy on ur protein. Too much protein is not only just a waste it also will break down and be stored as fat. U need to start w ur macros and go from there

    You will only store fat if you are in a caloric surplus. If you are in a caloric surplus, it doesn't matter what your macro profile is; you will store fat regardless. You could get 100% of your intake from protein, and while you would have some serious health issues from lack of fat, and possibly from lack of certain micronutrients, you would only store fat if your were in a caloric surplus.

    Of course. But there has to be an excess of energy (calories). Your original post just said "too much protein," which was at best ambiguous.

    I guess I was under the impression everyone had kinda a clue on how I was referring to

    I guess neither of you have been around here long to be aware that people have all kind of crazy ideas about things other than a calorie deficit that cause fat loss.

    I just put my opinion in here and what worked for me.not saying it's right or wrong.but I ain't on here to argue about who is right.no method will work the same for every single person. I'm trying to give advice and not argue about it.

    Why are you quoting me? What does what you said have to do with what I said? I said nothing about the validity of any advice you gave. I was just responding to the implication that we should all be mind readers.

    For that matter, why did you reply earlier to my response to the OP, as though my comment was addressed to you?

    You're really confusing things.
  • Tapout112009
    Tapout112009 Posts: 109 Member
    I agreed w u when u were talking about the deficit mate.u quoted me right after that.jusy forget it. I put what worked for me one my original comment.
  • Tapout112009
    Tapout112009 Posts: 109 Member
    It's all good mate.its good to get advice from everyone and what worked for each person
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    wolfe1234 wrote: »
    lynn_glenmont wrote: »

    I guess neither of you have been around here long to be aware that people have all kind of crazy ideas about things other than a calorie deficit that cause fat loss.

    Really? I thought it was common knowledge. Well that sounds intriguing...

    Eating carbs in a calorie deficit will make you fat.

    Eating junk food in a calorie deficit will make you fat.

    Eating a very low calorie diet will make you fat.

    Eating processed foods in a calorie deficit will make you fat.

    Eating dairy in a calorie deficit will make you fat.

    Eating grains in a calorie deficit will make you fat.

    Eating a ketogenic diet will make you lose weight in a calorie surplus.

    Eating a plant based diet will make you lose weight in a calorie surplus.

    .... And many more, just so you have a rough idea.

    That's why "eating too much protein in a calorie deficit will make you fat" was something that possibly someone could claim. It's good that it was clarified that he said "You can't eat as much protein as you wish with no regard to calories and expect to lose weight" is actually sound advice.
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