How much Protein to eat a Day in Order to Build Muscles and Lose Fat?

How much Protein to eat a Day to Build Muscles and Lose Fat?

Protein is one of the most important macronutrients, so it is important to know how much per day t to consume it in various ways. The most optimal result would build muscles and lose the excess fat. This approach in the modern times makes a person feel better and the body functions more optimal.

Optimal protein amount

The overall recommended (ideal) protein intake per day varies between “0.8-1.5 grams of protein per pound of body weight.”[1] More protein is needed to achieve higher aims, for example, to be able to lose fat and at the same time build muscles, the minimum for an active and healthy adult is 0.8-1.2. For those (females), who already have reached a level of certain muscle mass and still lose some body weight, the minimum of protein is 1-1.2 grams per day.1 Board certified nutrition specialist Chen Ben Asher also stresses that this recommendation is much more affecting if you look on one single person. You can read more about daily protein consumption here.

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It is also important to keep the track on changes so that the muscle amount would go up not the fat. Higher protein level can work if there is some good resistance-training or another kind of program or sports activity involved.

How to obtain protein

It is possible to obtain their daily protein requirement with balanced, nutrient-rich diet and other food solutions. But it might not work as ideal in every case due to busy daily schedules, traveling and other challenges. Supplemental protein in various forms can ensure an adequate protein intake. You can take a look at some of Nutrition & More suggested supplements here (only with supervision).

Protein quality

It is not enough just to know how much protein per day to consume, but also about the chemical score of a product. Proteins have different levels of amino acids. Another attention is to a biological value that shows the amount of nitrogen maintained in the body. Different tests allow to see how “how much nitrogen is retained compared to the amount absorbed.”[2]

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It is important to monitor the protein intake. It should include the weight loss, muscle maintenance goals, and physical activity. Intake can raise to reach a higher level of resistance-training and achieve better results. Professional specialists can help to develop the most optimal diet for each person or select additional protein supplements and monitor their use. Positive aspects regarding weight and muscle mass will be much higher.


[1] How Much Protein Per Day To Build Muscle, Lose Fat & Be Healthy? Accessed from:”nofollow”

[2] PROTEIN: WHAT IS IT AND HOW MUCH CAN YOU TAKE? Accessed from:”nofollow”

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