How much Protein do I need to lose body fat?
Scottmufcrvp1
Posts: 147 Member
I'm 5 ft 8 18 years old and 147 lbs, i read that 70% grams of protein per 1 lbs would be enough protein to keep muscle while at a calories deficit (not build muscle) and I am doing weight resistance training, so how much grams of protein do you think I need to lose fat?
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Replies
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Bump0
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To lose fat? Eat a calorie deficit. The amount of protein wont matter in terms of fat loss.0
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Yes it will because if I don't eat enough protein I'll lose muscle mass instead of body fat..To lose fat? Eat a calorie deficit. The amount of protein wont matter in terms of fat loss.0 -
The general answer is 1g of protein per lb of lean body mass. The bottom of this post will help you figure all that out and more:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
This is also a nice guide to read:
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
http://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/
I found this hotlink to be a great resource. Between that and this site: http://iifym.com/iifym-calculator/
You can figure out your cut, bulk and maintain weights.
I workout on weights 3 days on 1 day off. I also do cardio 4 nights a week. So there are days when I do two workouts, or 1 weightlifting or 1 cardio or complete day off.
I establish my macros based on what my day brings in the way of exercise. It's a bit complex, but being an engineer by trade, it's kind of my nature to tinker. OBTW, just reached 8% BF for the first time in my life.
Good Luck...you are in the Sweet Spot and can both gain muscle and lose fat at the same time. No other time in your life will you be able to do both at the same time. Don't blow it.0 -
I'm 5 ft 8 18 years old and 147 lbs, i read that 70% grams of protein per 1 lbs would be enough protein to keep muscle while at a calories deficit (not build muscle) and I am doing weight resistance training, so how much grams of protein do you think I need to lose fat?
Why are you eating at a deficit? You're well within a normal range now. Why not focus on body re-composition instead. Eat at maintenance, eat 1g of protein per lb of lean body mass and lift heavy.0 -
I'm 5 ft 8 18 years old and 147 lbs, i read that 70% grams of protein per 1 lbs would be enough protein to keep muscle while at a calories deficit (not build muscle) and I am doing weight resistance training, so how much grams of protein do you think I need to lose fat?
Why are you eating at a deficit? You're well within a normal range now. Why not focus on body re-composition instead. Eat at maintenance, eat 1g of protein per lb of lean body mass and lift heavy.
Recomposition is slower so I imagine OP is on a cut for quicker results.0 -
Yes it will because if I don't eat enough protein I'll lose muscle mass instead of body fat..To lose fat? Eat a calorie deficit. The amount of protein wont matter in terms of fat loss.
And what genius or peer reviewed scientific study did you get this information from?0 -
They say to create a lean physique while losing weight eat about 1 gram of protein per pound of body fat, you should also be strength training using some kind of resistance, this could be your body weight, resistance bands or weights.0
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I'm 5 ft 8 18 years old and 147 lbs, i read that 70% grams of protein per 1 lbs would be enough protein to keep muscle while at a calories deficit (not build muscle) and I am doing weight resistance training, so how much grams of protein do you think I need to lose fat?
Why are you eating at a deficit? You're well within a normal range now. Why not focus on body re-composition instead. Eat at maintenance, eat 1g of protein per lb of lean body mass and lift heavy.
Recomposition is slower so I imagine OP is on a cut for quicker results.
Quicker results for what? He's already a normal body weight. If he gets much lower, he's just going to be skinny. If that's his goal, then more power to him. If he's looking for a fit physique, he either needs to bulk with lifting, then cut or go the recomp route.0 -
Protein isn't for fat loss. It's for maintaining muscle mass, and helping repair muscles. To lose body fat, you need to cut carbs and only intake healthy fats, ie fish, olive oil, avocado, peanut butter(fresh ground, not the stuff from jars that's loaded with sugar and preservatives).
I can see why you'd assume you need X amount of protein. But you really just increase the protein to make up for the lack of carbs in your system.0 -
Protein isn't for fat loss. It's for maintaining muscle mass, and helping repair muscles. To lose body fat, you need to cut carbs and only intake healthy fats, ie fish, olive oil, avocado, peanut butter(fresh ground, not the stuff from jars that's loaded with sugar and preservatives).
I can see why you'd assume you need X amount of protein. But you really just increase the protein to make up for the lack of carbs in your system.
No. This is misinformation. To lose fat you need to eat at a deficit. Period. To maintain as much muscle as possible, you need to eat enough protein and utilize them through heavy weight bearing exercises in order to maintain as much as possible.0 -
Yes it will because if I don't eat enough protein I'll lose muscle mass instead of body fat..To lose fat? Eat a calorie deficit. The amount of protein wont matter in terms of fat loss.
No. if you don't strength train, you will lose muscle. You need to lift AND eat protein, or else you will still lose muscle mass.0 -
I was just searching this!!! wohoo going to check out the sites have to say!0
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Protein isn't for fat loss. It's for maintaining muscle mass, and helping repair muscles. To lose body fat, you need to cut carbs and only intake healthy fats, ie fish, olive oil, avocado, peanut butter(fresh ground, not the stuff from jars that's loaded with sugar and preservatives).
I can see why you'd assume you need X amount of protein. But you really just increase the protein to make up for the lack of carbs in your system.
You are correct that Protien isn't for fat loss it's for repair...but to lose fat you don't need to cut carbs...you need to eat in a deficit and do some sort of resistence training.
INcreased protien helps keep you fuller longer and again helps repair muscles...most people don't get in enough protien.0 -
Bump0
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Protein isn't for fat loss. It's for maintaining muscle mass, and helping repair muscles. To lose body fat, you need to cut carbs and only intake healthy fats, ie fish, olive oil, avocado, peanut butter(fresh ground, not the stuff from jars that's loaded with sugar and preservatives).
I can see why you'd assume you need X amount of protein. But you really just increase the protein to make up for the lack of carbs in your system.
You are correct that Protien isn't for fat loss it's for repair...but to lose fat you don't need to cut carbs...you need to eat in a deficit and do some sort of resistence training.
INcreased protien helps keep you fuller longer and again helps repair muscles...most people don't get in enough protien.
You should have stopped after "eat in a deficit"
Absolutely NO training is required to lose fat. Zero. Why do you feel the need to lie to people? I don't get it. Yes working out is a wonderful idea but to say you NEED to to burn fat is just a flat out lie.0 -
Protein isn't for fat loss. It's for maintaining muscle mass, and helping repair muscles. To lose body fat, you need to cut carbs and only intake healthy fats, ie fish, olive oil, avocado, peanut butter(fresh ground, not the stuff from jars that's loaded with sugar and preservatives).
I can see why you'd assume you need X amount of protein. But you really just increase the protein to make up for the lack of carbs in your system.
You are correct that Protien isn't for fat loss it's for repair...but to lose fat you don't need to cut carbs...you need to eat in a deficit and do some sort of resistence training.
INcreased protien helps keep you fuller longer and again helps repair muscles...most people don't get in enough protien.
You should have stopped after "eat in a deficit"
Absolutely NO training is required to lose fat. Zero. Why do you feel the need to lie to people? I don't get it. Yes working out is a wonderful idea but to say you NEED to to burn fat is just a flat out lie.
yup you are correct...to lose mostly fat and retain muscle you need to eat in a deficit and get in enough protien...guess I forgot a word...
As well please read the ToS attacks on individuals are prohibited in the forms1. No Attacks or Insults and No Reciprocation
a) Do not attack, mock, or otherwise insult others. You can respectfully disagree with the message or topic, but you cannot attack the messenger. This includes attacks against the user’s spelling or command of written English, or belittling a user for posting a duplicate topic.
So please in the future if I happen to miss a word but the basics of what I am saying are true DO NOT accuse me of being a liar.0 -
Protein isn't for fat loss. It's for maintaining muscle mass, and helping repair muscles. To lose body fat, you need to cut carbs and only intake healthy fats, ie fish, olive oil, avocado, peanut butter(fresh ground, not the stuff from jars that's loaded with sugar and preservatives).
I can see why you'd assume you need X amount of protein. But you really just increase the protein to make up for the lack of carbs in your system.
You are correct that Protien isn't for fat loss it's for repair...but to lose fat you don't need to cut carbs...you need to eat in a deficit and do some sort of resistence training.
INcreased protien helps keep you fuller longer and again helps repair muscles...most people don't get in enough protien.
You should have stopped after "eat in a deficit"
Absolutely NO training is required to lose fat. Zero. Why do you feel the need to lie to people? I don't get it. Yes working out is a wonderful idea but to say you NEED to to burn fat is just a flat out lie.
yup you are correct...to lose mostly fat and retain muscle you need to eat in a deficit and get in enough protien...guess I forgot a word...
As well please read the ToS attacks on individuals are prohibited in the forms1. No Attacks or Insults and No Reciprocation
a) Do not attack, mock, or otherwise insult others. You can respectfully disagree with the message or topic, but you cannot attack the messenger. This includes attacks against the user’s spelling or command of written English, or belittling a user for posting a duplicate topic.
So please in the future if I happen to miss a word but the basics of what I am saying are true DO NOT accuse me of being a liar.
I did not call you a liar. I said you lied. Please read things twice before responding. If you lie (you did) and someone says you lied, that's not an attack, that's called telling the truth. So posting some TOS quote isn't going to scare me.0 -
Protein isn't for fat loss. It's for maintaining muscle mass, and helping repair muscles. To lose body fat, you need to cut carbs and only intake healthy fats, ie fish, olive oil, avocado, peanut butter(fresh ground, not the stuff from jars that's loaded with sugar and preservatives).
I can see why you'd assume you need X amount of protein. But you really just increase the protein to make up for the lack of carbs in your system.
You are correct that Protien isn't for fat loss it's for repair...but to lose fat you don't need to cut carbs...you need to eat in a deficit and do some sort of resistence training.
INcreased protien helps keep you fuller longer and again helps repair muscles...most people don't get in enough protien.
You should have stopped after "eat in a deficit"
Absolutely NO training is required to lose fat. Zero. Why do you feel the need to lie to people? I don't get it. Yes working out is a wonderful idea but to say you NEED to to burn fat is just a flat out lie.
yup you are correct...to lose mostly fat and retain muscle you need to eat in a deficit and get in enough protien...guess I forgot a word...
As well please read the ToS attacks on individuals are prohibited in the forms1. No Attacks or Insults and No Reciprocation
a) Do not attack, mock, or otherwise insult others. You can respectfully disagree with the message or topic, but you cannot attack the messenger. This includes attacks against the user’s spelling or command of written English, or belittling a user for posting a duplicate topic.
So please in the future if I happen to miss a word but the basics of what I am saying are true DO NOT accuse me of being a liar.
I did not call you a liar. I said you lied. Please read things twice before responding. If you lie (you did) and someone says you lied, that's not an attack, that's called telling the truth. So posting some TOS quote isn't going to scare me.
Regardless the basics of what I was saying is true in relation to the OP.I'm 5 ft 8 18 years old and 147 lbs, i read that 70% grams of protein per 1 lbs would be enough protein to keep muscle while at a calories deficit (not build muscle) and I am doing weight resistance training, so how much grams of protein do you think I need to lose fat?
In case you missed it so in fact what I said to the OP was in fact true in relation to his question,
perhaps reading the OP before calling a post "a lie" which in fact means you called the poster a "liar"...as for scaring you..you are 19...nothing scares you atm...I have one of you at home albeit more respectful.0 -
Protein isn't for fat loss. It's for maintaining muscle mass, and helping repair muscles. To lose body fat, you need to cut carbs and only intake healthy fats, ie fish, olive oil, avocado, peanut butter(fresh ground, not the stuff from jars that's loaded with sugar and preservatives).
I can see why you'd assume you need X amount of protein. But you really just increase the protein to make up for the lack of carbs in your system.
You are correct that Protien isn't for fat loss it's for repair...but to lose fat you don't need to cut carbs...you need to eat in a deficit and do some sort of resistence training.
INcreased protien helps keep you fuller longer and again helps repair muscles...most people don't get in enough protien.
You should have stopped after "eat in a deficit"
Absolutely NO training is required to lose fat. Zero. Why do you feel the need to lie to people? I don't get it. Yes working out is a wonderful idea but to say you NEED to to burn fat is just a flat out lie.
yup you are correct...to lose mostly fat and retain muscle you need to eat in a deficit and get in enough protien...guess I forgot a word...
As well please read the ToS attacks on individuals are prohibited in the forms1. No Attacks or Insults and No Reciprocation
a) Do not attack, mock, or otherwise insult others. You can respectfully disagree with the message or topic, but you cannot attack the messenger. This includes attacks against the user’s spelling or command of written English, or belittling a user for posting a duplicate topic.
So please in the future if I happen to miss a word but the basics of what I am saying are true DO NOT accuse me of being a liar.
I did not call you a liar. I said you lied. Please read things twice before responding. If you lie (you did) and someone says you lied, that's not an attack, that's called telling the truth. So posting some TOS quote isn't going to scare me.
Internet tough guy is tough.0 -
Protein isn't for fat loss. It's for maintaining muscle mass, and helping repair muscles. To lose body fat, you need to cut carbs and only intake healthy fats, ie fish, olive oil, avocado, peanut butter(fresh ground, not the stuff from jars that's loaded with sugar and preservatives).
I can see why you'd assume you need X amount of protein. But you really just increase the protein to make up for the lack of carbs in your system.
You are correct that Protien isn't for fat loss it's for repair...but to lose fat you don't need to cut carbs...you need to eat in a deficit and do some sort of resistence training.
INcreased protien helps keep you fuller longer and again helps repair muscles...most people don't get in enough protien.
You should have stopped after "eat in a deficit"
Absolutely NO training is required to lose fat. Zero. Why do you feel the need to lie to people? I don't get it. Yes working out is a wonderful idea but to say you NEED to to burn fat is just a flat out lie.
The point she was trying to make was clear, she clearly just missed a word or two while typing. There's no need to say she's a liar.0 -
Protein isn't for fat loss. It's for maintaining muscle mass, and helping repair muscles. To lose body fat, you need to cut carbs and only intake healthy fats, ie fish, olive oil, avocado, peanut butter(fresh ground, not the stuff from jars that's loaded with sugar and preservatives).
I can see why you'd assume you need X amount of protein. But you really just increase the protein to make up for the lack of carbs in your system.
No. This is misinformation. To lose fat you need to eat at a deficit. Period. To maintain as much muscle as possible, you need to eat enough protein and utilize them through heavy weight bearing exercises in order to maintain as much as possible.
^ This, in my experience. I eat plenty of carbs (haven't cut them), healthy fats, and a reasonable amount of protein... and I'm still losing weight just fine. The difference? Caloric deficit. I can also definitely say I'm not losing muscle, even eating a little less protein than recommended and throwing weights around, in fact, if anything I'm gaining. My tape measurements are getting better all the time.0 -
I'm on a cut right now where I don't eat carbs, and I eat on a caloric deficit. Cutting carbs isn't NECESSARY, but it does help speed up the process. Then again, everyone's body is different. Not everyone will get the same results.
Losing body fat --> lower calories(calculate based on TDEE) and stick to a low cal diet, having a cheat MEAL (read, not day) once every week to two weeks to help boost the metabolism so it burns more fat.0 -
I'm on a cut right now where I don't eat carbs, and I eat on a caloric deficit. Cutting carbs isn't NECESSARY, but it does help speed up the process. Then again, everyone's body is different. Not everyone will get the same results.
Losing body fat --> lower calories(calculate based on TDEE) and stick to a low cal diet, having a cheat MEAL (read, not day) once every week to two weeks to help boost the metabolism so it burns more fat.
Cutting carbs will not speed fat loss. It might speed overall initial weight loss through water loss but that's temporary and potentially misleading.
Cheat meals will not speed up your metabolism. There's nothing wrong with them but they do not present a metabic advantage over consistent caloric deficit intakes.0 -
I'm on a cut right now where I don't eat carbs, and I eat on a caloric deficit. Cutting carbs isn't NECESSARY, but it does help speed up the process. Then again, everyone's body is different. Not everyone will get the same results.
Losing body fat --> lower calories(calculate based on TDEE) and stick to a low cal diet, having a cheat MEAL (read, not day) once every week to two weeks to help boost the metabolism so it burns more fat.
Cutting carbs will not speed fat loss. It might speed overall initial weight loss through water loss but that's temporary and potentially misleading.
Cheat meals will not speed up your metabolism. There's nothing wrong with them but they do not present a metabic advantage over consistent caloric deficit intakes.
When you eat at a caloric deficit for an increased period of time, the body adjusts to it. Having a small cheat meal (nothing crazy like a box of donuts obviously) helps "shock" the body back into burning more, which speeds up weight loss.
On the topic of carbs, yes cutting back carbs helps fat loss, and weight loss in general. This isn't to say that you need to cut out healthy carbs like brown rice or sweet potatoes. However, dropping the bread, pasta and any other form of blood glucose spiking foods *WILL* help shed the weight.0 -
You eat absolutely no carbs? How does that help weight loss?I'm on a cut right now where I don't eat carbs, and I eat on a caloric deficit. Cutting carbs isn't NECESSARY, but it does help speed up the process. Then again, everyone's body is different. Not everyone will get the same results.
Losing body fat --> lower calories(calculate based on TDEE) and stick to a low cal diet, having a cheat MEAL (read, not day) once every week to two weeks to help boost the metabolism so it burns more fat.
The formula for losing weight is to eat less calories than you burn. It's not necessary to cut anything out, though it might be some people's preference to do so.
A low calorie diet with a cheat meal every week or two boosting the metabolism is misinformation, though eating in this manner might also be some people's preference.
The OP is already at a normal weight.It sounds like he wants to retain muscle mass.0 -
I'm curious as to where you get this information from. There is no reason to "shock" the body into anything. The only thing that speeds up weight loss is to lower your calories, but this is not always a good idea. There is no reason to cut anything out of your diet. Just eat less than you burn and you will lose weight.I'm on a cut right now where I don't eat carbs, and I eat on a caloric deficit. Cutting carbs isn't NECESSARY, but it does help speed up the process. Then again, everyone's body is different. Not everyone will get the same results.
Losing body fat --> lower calories(calculate based on TDEE) and stick to a low cal diet, having a cheat MEAL (read, not day) once every week to two weeks to help boost the metabolism so it burns more fat.
Cutting carbs will not speed fat loss. It might speed overall initial weight loss through water loss but that's temporary and potentially misleading.
Cheat meals will not speed up your metabolism. There's nothing wrong with them but they do not present a metabic advantage over consistent caloric deficit intakes.
When you eat at a caloric deficit for an increased period of time, the body adjusts to it. Having a small cheat meal (nothing crazy like a box of donuts obviously) helps "shock" the body back into burning more, which speeds up weight loss.
On the topic of carbs, yes cutting back carbs helps fat loss, and weight loss in general. This isn't to say that you need to cut out healthy carbs like brown rice or sweet potatoes. However, dropping the bread, pasta and any other form of blood glucose spiking foods *WILL* help shed the weight.0 -
You eat absolutely no carbs? How does that help weight loss?I'm on a cut right now where I don't eat carbs, and I eat on a caloric deficit. Cutting carbs isn't NECESSARY, but it does help speed up the process. Then again, everyone's body is different. Not everyone will get the same results.
Losing body fat --> lower calories(calculate based on TDEE) and stick to a low cal diet, having a cheat MEAL (read, not day) once every week to two weeks to help boost the metabolism so it burns more fat.
The formula for losing weight is to eat less calories than you burn. It's not necessary to cut anything out, though it might be some people's preference to do so.
A low calorie diet with a cheat meal every week or two boosting the metabolism is misinformation, though eating in this manner might also be some people's preference.
The OP is already at a normal weight.It sounds like he wants to retain muscle mass.
I get carbs from things like green veggies and peanut butter. That's about it. Initially, it helped me drop 60 pounds. When I started lifting heavy, the weight loss stalled. I started a body fat % cut about 3 weeks ago and dropped about 9 pounds since then just by eating at the deficit and lowering my fat intake.0 -
I'm curious as to where you get this information from. There is no reason to "shock" the body into anything. The only thing that speeds up weight loss is to lower your calories, but this is not always a good idea. There is no reason to cut anything out of your diet. Just eat less than you burn and you will lose weight.I'm on a cut right now where I don't eat carbs, and I eat on a caloric deficit. Cutting carbs isn't NECESSARY, but it does help speed up the process. Then again, everyone's body is different. Not everyone will get the same results.
Losing body fat --> lower calories(calculate based on TDEE) and stick to a low cal diet, having a cheat MEAL (read, not day) once every week to two weeks to help boost the metabolism so it burns more fat.
Cutting carbs will not speed fat loss. It might speed overall initial weight loss through water loss but that's temporary and potentially misleading.
Cheat meals will not speed up your metabolism. There's nothing wrong with them but they do not present a metabic advantage over consistent caloric deficit intakes.
When you eat at a caloric deficit for an increased period of time, the body adjusts to it. Having a small cheat meal (nothing crazy like a box of donuts obviously) helps "shock" the body back into burning more, which speeds up weight loss.
On the topic of carbs, yes cutting back carbs helps fat loss, and weight loss in general. This isn't to say that you need to cut out healthy carbs like brown rice or sweet potatoes. However, dropping the bread, pasta and any other form of blood glucose spiking foods *WILL* help shed the weight.
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
Read down to the part about re-feeds.0
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