Protein Requirements During Weight Loss: Daily Intake for Fat Burning

Research shows that during dieting, 1.8-2.5g protein per kilogram of body weight is necessary to preserve muscle mass. For a 70 kg person, this means 126-175g protein daily, significantly higher than the standard 0.8g/kg recommendation. Higher protein intake is important for three main reasons: it protects muscles from breakdown, increases thermic effect so you burn more calories during digestion, and provides lasting satiety. The larger your caloric deficit, the higher protein intake you need, up to 2.5g/kg. Maintain the same intake on rest days too, as muscle recovery happens continuously.

Lean protein sources take priority because they provide high protein with minimal fat and calories. Chicken breast and turkey breast deliver 23-24g protein per 100g with only 110-120 calories. Fish, especially white varieties like tilapia and cod, are excellent choices with similar nutrition profiles. Eggs are complete protein sources with all 9 essential amino acids, one egg contains about 6g protein. Lean dairy like Greek yogurt and cottage cheese are rich in protein, with casein being slow-digesting, ideal for evening consumption. Among plant sources, combining legumes, tofu, and tempeh ensures a complete amino acid profile for vegan diets.

Even distribution optimizes protein utilization and muscle building: aim for 25-40g protein per meal. Breakfast is critical, 30-40g protein kickstarts metabolism and stops overnight muscle breakdown processes. Protein consumed 2-3 hours pre-workout provides amino acids for performance. Within 30-60 minutes post-workout, 30-40g protein maximizes muscle recovery and protein synthesis. Slow-digesting protein consumed in the evening, like casein or cottage cheese, protects muscles from overnight fasting. If you struggle to hit your daily target, a protein shake between meals is a quick and practical solution.

During a caloric deficit, the body tends to use muscle as an energy source, which slows metabolism and worsens body composition. High protein intake signals the body that there's adequate building material, so it primarily uses fat stores for energy. Protein has the highest thermic effect of all macros: we burn 25-30% of consumed protein calories during digestion, while carbs only 5-10%. Protein stabilizes blood sugar and reduces insulin responses, supporting fat burning processes. Finally, protein is the most satiating, studies show that 25-30% protein diets significantly reduce hunger and snacking urges.

Macro tracking is crucial for ensuring accurate protein intake, initially weigh all foods on a digital kitchen scale. Learn to estimate basic portions: a palm-sized piece of meat is about 25-30g protein, one egg is 6g, one cup of milk is 8g. Plan your meals ahead so you can see exactly if you're hitting your daily protein target and adjust if needed. Keep quick protein sources at home and work: canned tuna, Greek yogurt, hard-boiled eggs, or protein shakes. The GetFIT App automatically tracks your protein intake and alerts you if you're falling short, with hundreds of high-protein recipes supporting easy planning and variety.