Complete Guide: Protein Calculator for Weight Loss
Calculate your protein needs during weight loss. Higher protein preserves muscle, increases satiety, and boosts metabolism.
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Expert Tips for Weight Loss
- ✓Increase protein to 1.8-2.4g per kg when in caloric deficit to preserve muscle
- ✓Protein has the highest thermic effect - 20-30% of calories burned digesting it
- ✓High protein keeps you fuller longer, reducing hunger and cravings
- ✓Spread protein throughout the day to maintain muscle protein synthesis
- ✓Include protein at every meal and snack for satiety
- ✓Don't fear protein on a cut - it's the most important macro for body composition
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Frequently Asked Questions
Why do I need more protein when losing weight?
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Higher protein preserves muscle during caloric deficit, keeps you full, and has the highest thermic effect (burns calories during digestion). It's protective during weight loss.
How much protein for weight loss?
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Aim for 1.8-2.4g per kg bodyweight during a cut. Higher end if you're very active or aggressive deficit. This helps preserve lean mass while losing fat.
Does high protein speed up metabolism?
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Yes, through thermic effect. Protein requires 20-30% of its calories to digest, compared to 5-10% for carbs and 0-3% for fat. Plus, preserved muscle keeps metabolism higher.
Can too much protein prevent weight loss?
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Protein still has calories (4 per gram). It won't magically cause weight gain, but excess protein beyond needs doesn't provide extra benefits. Total calories still matter.
Best protein sources for weight loss?
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Lean proteins: chicken breast, fish, egg whites, Greek yogurt, cottage cheese. These give high protein with fewer calories than fattier cuts.
Looking for the standard protein calculator?
Go to Main Protein Calculator