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  • Writer's pictureRyan Maciel

How Much Protein Should I Eat To Lose Fat?

How much protein should I eat to lose fat?

The amount of protein you need each day to maximize fat loss and minimize lean muscle mass loss, depends on your body composition and level of physical activity.

For athletes and people who are already relatively lean, consuming 2.3–3.1 g/kg or 1.00–1.41 g/lb of protein each day can help minimize muscle loss and maximize fat loss.

Overweight or obese people should aim for 1.2–1.5 g/kg or 0.54–0.68 g/lb of protein each day.


Aragon AA, et al. International society of sports nutrition position stand: diets and body composition . J Int Soc Sports Nutr. (2017)

Mathus-Vliegen EM, Obesity Management Task Force of the European Association for the Study of Obesity. Prevalence, pathophysiology, health consequences and treatment options of obesity in the elderly: a guideline . Obes Facts. (2012)


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