Your BMR is the starting point, but your daily movement determines how many calories you actually burn. This step is crucial to basal metabolic rate calculate daily calories that reflect your actual lifestyle. To manually basal metabolic rate calculate daily calories, scientists have developed several formulas over the last century. This is partly due to the natural loss of muscle mass (sarcopenia) and changes in hormonal balance over time. You can also go for plant-based options like lentils, beans, and tofu. They give you protein, calcium, and other nutrients. They help build muscle and keep you feeling full, so you eat less. You might feel dehydrated, nauseous, or have other health issues. As we age, our bodies develop "anabolic resistance." We become less efficient at processing protein. This keeps MPB (breakdown) low and MPS (synthesis) high throughout the day. Eating 100g of protein in one meal is less effective than spreading it out. For years, bro-science dictated that you had to chug a protein shake within 30 minutes of working out or your gains would vanish. However, this doesn't mean vegans can't build muscle. You also need to ensure you get enough nutrients, and protein is an essential part of that process. Can vegetarians meet their protein requirements? What are the risks of consuming too much protein? Let’s address some of the most common questions regarding protein intake. Losing fat while keeping your muscle means that you’ll improve not only your health but also your looks. The confidence interval that covered the minimum protein requirements to maximize muscle gains for 97.5% of all the participants was 2.2 g protein per kg per day. This protein calculator is based on scientific training studies and meta-analyses investigating the effect of different protein intakes on body composition. How much protein should you eat per day to build muscle, or to keep your lean muscle mass when losing fat? A balanced 500-calorie meal with protein, fiber, and healthy fats digests more slowly and supports stable energy. The biggest mistake women make is under-eating protein due to fear of getting "bulky." Protein is essential for bone density (reducing osteoporosis risk) and hair/nail health. The rest isn't "wasted" (it's used for energy), but it won't contribute to extra muscle growth. Ironically, you often need more protein when dieting than when bulking. The pre-workout protein timing has been super interesting to experiment with. No more rushing to chug that shake the second you rack the weights! Research shows you’ve got about a 4-6 hour window around your workout to optimize protein synthesis. Basal Metabolic Rate (BMR) If you are unsure of your physical activity level, start with the default - the worst-case scenario. Physical activity levels can range from 1.4 (little activity) to 2.3 (very active). Click the Physical Activity field to find your physical activity level. Prioritize lean, minimally processed options like poultry, fish, legumes, eggs, and dairy. Protein Intake by Goal However, there may still be an advantage to spreading daily protein intake over a few meals for promoting muscle gain, even if it’s only for the practical purpose of making it easier to meet your daily protein goal. Based on the available evidence, there does not appear to be a practical limit to the total anabolic response — which considers both whole-body and muscle protein synthesis and breakdown — to protein intake with a meal (beyond the physical limits of the GI tract). In another study by the same group, incrementally higher protein intakes (from about 6 to 92 grams of protein) led to greater whole-body net protein balance. This higher intake supports muscle repair and growth, enhances satiety, and helps preserve lean muscle mass during weight loss. I learned this the hard way during my own weight loss journey – not eating enough protein while cutting calories led to losing more muscle than I wanted. While protein is crucial, a balanced diet including healthy fats and carbohydrates is also important for effective and sustainable weight loss. Yes, the calculator uses established guidelines based on the latest research in nutrition and weight loss, particularly focusing on preserving muscle while losing fat. Whether you’re aiming to lose fat, maintain muscle, or simply eat healthier, knowing your optimal protein intake is crucial. A 4-ounce serving of either one is gonna give you around grams of high-quality protein. Look, I’ve been lifting weights for years now, and I’ve tried just about every protein source under the sun. Remember, though – the most important factor is still hitting your total daily protein goal. Your body enters a catabolic state after about 4-5 hours without amino acids, which isn’t ideal for muscle preservation. Your body can typically process 20-30g of protein per meal effectively. If you answer “no,” then our calculator uses the widely-accepted Mifflin-St.More on this in the "how many calories to lose weight" section below.However, figuring out exactly how much protein you should consume daily can be confusing.Our protein calculator uses current scientific guidelines and factors in your age, gender, weight, and activity level to provide a personalized daily protein intake recommendation.A creamy, non-dairy vanilla bean protein ice cream made with almond milk and whey...If you are overweight and obese and want to focus on losing weight, I recommend a daily protein intake of 1.2–1.5 g/kg or 0.5–0.7 g/lb.This is why it's easier to just use the calculator above.Getting enough protein will help you shed fat, not muscle. Check out our protein intake calculator to find your number, then read on for expert-approved strategies for hitting your goals. An alternative way to calculate your protein need is to consider roughly what your ideal body weight is (at a healthy body fat percentage) and multiply that by 1.6 g/kg. If you are overweight and obese and want to focus on losing weight, I recommend a daily protein intake of 1.2–1.5 g/kg or 0.5–0.7 g/lb. Preterm infants need to be fed enough protein to promote growth rates similar to those observed in healthy fetuses growing in utero. However, one study reported that half of the lactating women consuming 1.5 g/kg/d were in negative nitrogen balance, while another study suggested that 1.0–1.5 g/kg/d leads to a rapid downregulation of protein turnover suggestive of an adaptive response to insufficient intake. For instance, protein supplementation during pregnancy has been found to reduce the risk of stillbirth and small-for-gestational age and increase birth weight, particularly in undernourished women. Click on any of the links below to access the calculator for the specific calculation you want to perform. Tracking macros gives a more complete view of nutrition and supports muscle preservation. Athletes can tailor the macro ratios to fit performance goals. What should my protein goal be for weight loss? While all aim to deliver lean protein, only packaged versions provide standardized data needed for accurate macro tracking.Determining your protein requirements starts with understanding your daily calorie needs, which hinge on your Basal Metabolic Rate (BMR).If you’re serious about achieving a specific body composition goal—whether it’s shedding pounds, building muscle, or maintaining your current physique—knowing your BMR is non-negotiable.Focusing on a holistic approach to nutrition and training builds a strong foundation for muscle growth and physical performance.Dietary protein, after deamination, provides energy or recycles components of non-muscle molecules, or is converted to stored fat in fat depots.Return to your targets at the next meal or next day.Not all calories create the same internal response.You will be told how much carb, protein, and fat you must eat daily. Older adults tend to lose muscle mass at a rate of about 0.5%–1% per year, muscle strength at a rate of about 1%–3% per year, and power at a rate of about 3%–4% per year after the age of 50. The revised 2019 definition of sarcopenia by the second European Working Group on Sarcopenia in Older People (EWGSOP2) places an emphasis on muscle strength, in contrast to earlier definitions which prioritized muscle mass, because loss of muscle strength seems to be a more reliable predictor of adverse outcomes. Intakes above 2.4 g/kg/d don’t appear to have an additional lean-body-mass-sparing effect, however. Men generally possess a higher percentage of lean muscle mass and lower body fat percentage compared to women of the same height and weight. A person with a higher percentage of lean muscle mass will have a higher BMR than someone of the same weight and height but with more body fat. Unlike calorie-only diets, macro tracking promotes body recomposition—losing fat while maintaining lean muscle. Let’s say you want to consume 1800 calories per day for weight loss. Discovering exactly how much protein you need can be a pivotal step in achieving your health and fitness goals. By consuming a diverse range of incomplete proteins throughout your day, your body will assemble the necessary amino acids. While animal products are well-known for their complete amino acid profiles, a well-planned plant-based diet can also provide all the essential amino acids your body needs. These are critical periods where adequate protein intake is paramount. For those who are physically active, aiming for higher protein intake is often beneficial. Calculate the optimum amount of protein you need to eat to lose fat. The more active you are, the more protein your body requires to repair and build muscle after exercise. Generally, the range is from 0.8 to 2.2 grams per kilogram of body weight. “Protein blend” without specifying ratios—or “whey protein concentrate” as the sole source if you’re lactose-sensitive. In India, many brands list “Whey Protein Isolate” prominently but hide hydrolysed whey or milk protein concentrate lower down. From ₹499 sachets promising “instant muscle gain” to premium ₹3,500 tubs labelled “pharmaceutical-grade”, consumers face overwhelming choice—and mounting confusion. Whey protein is among the most researched, widely used, and accessible sports nutrition supplements in India—but its market is also one of the most saturated and misleading. The real driver of fat gain is chronic hyperinsulinemia from excess refined carbs—not olive oil or avocado. Yes, spreading intake across meals improves absorption and muscle protein synthesis. Can this help with weight loss? It multiplies your weight by 0.36 to find base protein needs, then adjusts for activity and fitness goal. Whether you’re sedentary or training daily, your protein needs vary significantly — and this calculator helps take the guesswork out of it. Calculation of Total Daily Energy Expenditure (a.k.a. Total Energy Expenditure) and Body Fat Percentage is done using the formulas described in our respective dedicated calculators. The calculations are specifically for an average 5 feet 8 inches tall (~173cm) 30-year-old male, assuming he wants to lose 10 lbs (~4.5 kg) over 8 weeks without changing his current exercise routine equivalent to "light exercise". It allows you to specify if you intend to change your level of physical activity and adjusts the estimate accordingly. The formula is based on modern scientific research (explanation & references below). A “slow metabolism” usually comes down to low activity or eating more than you realize. Without enough, you might reach for quick, energy dense snacks that don’t support your goals. Feeling fatigued for no reasonProteins are a key component of haemoglobin, the molecule that carries oxygen around your body. This is especially common on low calorie diets. There is currently no known upper limit of protein at which it is no longer safe to consume for healthy persons. As previously mentioned, around 1.8–2.7 g/kg (0.8–1.2 g/lb) is a good daily protein target in this case. If you are very lean or muscular or simply want to be on the safe side, we recommend that you increase that to 2.2 g/kg/day. The Atkins Diet is renowned for being a high protein foods diet with its low-carbohydrate approach, causing the body to shift from metabolizing glucose as energy to burning stored fat. Utilize our advanced protein and calorie needs calculator to ensure you're on the right track, tailoring your diet to meet your body’s specific demands for protein. The basic guideline for the average adult is to consume 0.8 grams of protein per kilogram of body weight per day. While it’s true that higher protein intakes enhance resistance exercise-induced muscle gain, more is not necessarily better.While animal proteins contain all nine essential amino acids, some plant proteins may lack one or more.Therefore, you might consider these changes to your daily hydration.In the case of strength and power athletes, this generally entails maximizing the amount of muscle mass on their frame, as a larger muscle has greater force-generating capacity.A half-cup of tofu has about 10 grams of protein, while the same amount of tempeh packs around 15 grams.This is because plant-based protein is less bioavailable.However, this is the minimum to prevent deficiency—not necessarily optimal for health, fitness, or body composition goals.“These are great for grab-and-go options to have between meals as a snack or part of a snack, and can supplement meals that are lacking adequate protein,” she says. Many of these tools can help track your daily protein intake and offer insights into other nutritional content, making it easier to see how your dietary choices align with your overall health objectives. For instance, athletes or those looking to gain muscle mass may require up to 2.0 grams of protein per kilogram of body weight. This method aids in preserving lean muscle mass during weight loss, a key factor in maintaining metabolic rate and ensuring long-term success. This table covers the most important aspects of protein intake for weight loss. It’s about disciplined label literacy, contextual awareness—from monsoon humidity to lactose prevalence—and respect for your body’s unique biochemistry. Choosing the best whey protein in India isn’t about chasing the highest protein count or the shiniest packaging. Hydration (≥3L water/day) is non-negotiable. He consumed it daily at 9 PM after dinner. Many Indian brands sell 1 kg tubs containing only 720g of protein isolate—the rest is flavours, sweeteners, and anti-caking agents. The short answer is that there currently isn’t any direct evidence to indicate that the optimal daily protein intake for muscle gain differs in people with obesity. Despite the fact that a hypercaloric diet has been shown to increase lean body mass, lean body mass actually slightly decreased in the low-protein diet group, while lean body mass increased in the two higher-protein diet groups. This provides ample time for the body to adapt to low protein intakes by down-regulating processes that are not necessary for survival but are necessary for optimal health, such as protein turnover and immune function. And if you’re not quite getting there, we’ve got some creamy, crunchy and chocolaty ways to help up your intake. It stimulates Muscle Protein Synthesis (MPS), the fundamental biological process for repairing and creating new muscle tissue. Think of leucine as the master switch for muscle building. However, by combining different plant proteins, you can ensure a complete amino acid profile. While animal proteins contain all nine essential amino acids, some plant proteins may lack one or more. What to Eat (and Skip): A Practical Checklist How does protein help with cravings? Chicken breast, lean beef, eggs, fish, tofu, lentils, beans, and Greek yogurt. What foods are highest in protein? Should I use protein supplements? How do I measure protein in food? Once the value on the scale matches the prescribed portion size on the nutrition label (usually in grams), you’re in business. Fats come in a wide variety of forms and are commonly split into “saturated” and “unsaturated,” but within those categories are smaller sub-categorizations such as polyunsaturated (omega-3) fats. A biomolecule comprised of carbon, hydrogen, and oxygen, carbohydrate (or “carbs”) are the body’s main source of fuel. The older Harris-Benedict equation is still used but tends to slightly overestimate calorie needs, especially in sedentary individuals. Prioritizing recovery is an underrated but essential component of metabolic health. Chronic stress (high cortisol levels) and poor sleep quality can negatively impact metabolic function and hormone regulation, potentially slowing down BMR or increasing fat storage. You can actively influence your BMR, primarily through changes in body composition. Genetics dictate your natural body structure and metabolic efficiency. Yet the RDA is set at 1.2 g/kg/d for this age group, based mostly on studies conducted in toddlers and children. Based simply on adult protein requirements plus the protein output in breast milk, the RDA for lactating women was set at 1.3 g/kg/d. Women produce a wide range of breast milk volumes, regardless of their energy status (e.g., milk production is maintained even in women with a BMI under 18.5). As with pregnancy, there is little research investigating how lactation and breastfeeding affect protein requirements. Focus on nutrient-dense options and consider your overall dietary pattern.Find the right balance of protein, carbs, and fats for sustainable weight loss.You may need to combine different plant proteins to get all essential amino acids.Feeling fatigued for no reasonProteins are a key component of haemoglobin, the molecule that carries oxygen around your body.Is too much protein harmful?Nonetheless, acute measures of MPS do not necessarily correlate with changes in muscle mass over time.By week 10, her energy improved and she started walking 45 minutes most days. Weight loss is a complex topic since it is the intersection of biology, physics, psychology and others. The latter are primarily proteins since carbohydrates fluctuate only in very short time spans due to the limited glycogen storage capacity. Having the above calculation allows us to use the two-compartment macronutrient flux balance equation presented in Chow & Hall which stems from the law of energy conservation. Variability in this proportion can result in large differences in the required caloric intake restriction. The Keto Diet is famous for its high-fat, moderate-protein, and very low-carbohydrate formula, aiming to induce ketosis, where the body utilizes fat for energy instead of glucose. This diet plan is beneficial for those looking to lose weight while still enjoying a variety of protein-rich foods. The typical macro ratio for the Atkins Diet leans towards 20-30% protein, 5-10% carbohydrates, and 60-70% fats, though these ratios can vary slightly in different phases of the diet. Calculate how much protein i need High-protein diets have been demonstrated to support weight loss efforts among individuals with obesity by enhancing satiety and increasing energy expenditure.I’ve seen some older adults thrive on higher protein intakes (1.2-1.5g/kg) because it helps maintain muscle mass, which naturally decreases with age.Can too much protein turn into fat?What’s the best protein source?Once you know roughly how many calories you are having, try using the amounts below as a general guide to help you stay on track.Properly balancing them is essential to building muscle, losing fat, and performing optimally.Protein has a higher thermic effect than fats or carbohydrates, meaning your body burns more calories processing a steak than a piece of bread.Most sporting bodies recommend a minimum of 0.7 grams per pound of bodyweight; 105 grams for a 150-pound person. However, the question of "how much protein do I need?" is one of the most debated topics in nutrition. Our calculator uses WHO-approved formulas but consult a nutritionist for medical conditions. Our online calculators, converters, randomizers, and content are provided "as is", free of charge, and without any warranty or guarantee. A 2019 meta analysis supports the "efficacy and safety of whey protein supplements as an ergogenic aid on athletes' sports performance and recovery." There is a dearth of data for this age group; further research is needed to determine the optimal daily protein intake for toddlers. From ages 6 to 12 months, infants should consume ≥1.2 g/kg/d, but further research is needed to determine what the optimal daily protein intake is. The average protein intake of healthy infants aged 7–12 months is estimated at 1.6 g/kg/d, assuming that half their protein comes from breast milk and half from complementary foods. In combination, these data indicate that lactating women should aim to consume at least 1.7 g/kg/d, but further evidence is needed to define the optimal daily protein intake in this population, and to investigate how carrying more than one child may alter this value. Adequate dietary protein intake during pregnancy is essential for optimizing pregnancy outcomes. If weight loss feels unusually difficult despite consistent habits, medical guidance can help identify whether your body needs support rather than more discipline. Balance (not restriction) helps the body cooperate with weight loss. Just clear, daily feedback on whether your current lifestyle is working.KNOW YOUR GOAL DATEMost weight loss apps tell you what you ate. You now know how to set accurate calorie and protein targets grounded in lean mass—not arbitrary numbers. (4) “If you exercise regularly (particularly if you lift weights), you may even need a bit more than that.” The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Use the results to plan meals and track intake using food tracking apps The calculator does all the complex math for you and provides visual breakdowns. This is the fundamental truth that separates basic dieting from precision nutrition. In his free time, you'll find him playing soccer, lifting weights, hiking, or doing anything outdoors. He combines his passion for writing with his desire to help others lead healthier lives. Do I need more protein if I exercise? Should women and men calculate protein differently? Can eating too much protein be harmful? The amount of protein you eat is based on your age and gender. One of the most important things that affects how much protein you should eat is your level of physical activity. This is because plant-based protein is less bioavailable. So, older people often need more protein to keep their muscles strong. This tool simplifies calculating your daily protein needs. The answer lies in understanding your basal metabolic rate calculate daily calories requirement. It is best to re-calculate your needs every time you experience a significant change in weight (5-10 lbs) or a major shift in your daily activity levels. To basal metabolic rate calculate daily calories is to give yourself a roadmap for success. As you lose weight or gain muscle, your BMR changes. When you use your basal metabolic rate calculate daily calories, you are creating a bespoke plan. However, distributing protein across meals (rather than eating most at dinner) may optimize muscle protein synthesis. Extremely high intakes may cause digestive discomfort and aren’t more beneficial for muscle building than moderate-high amounts. Women’s protein needs increase during pregnancy (additional 25g/day) and breastfeeding (additional 20g/day). It is moderate to high in protein and significantly reduces the intake of processed foods and carbohydrates.Each snack or meal represents an opportunity to promote muscle growth, as dietary protein ingestion stimulates MPS.Additionally, there were no differences between the lower-protein and breastfed groups.In another study of older adults that compared the ingestion of wheat protein to whey and casein protein, 35 grams of casein protein increased MPS in the resting state, but 35 grams of wheat protein or whey protein did not.Higher end (2.0–2.2 g/kg LBM) is appropriate during calorie deficits, high-intensity training, or perimenopause/menopause to preserve muscle and support satiety.Let’s walk through an example to see how we basal metabolic rate calculate daily calories using the preferred Mifflin-St Jeor method.Can this help with weight loss?When that happens, your body takes energy from its stores to meet its daily needs.Plant-based protein sources are thought to provide a lesser anabolic stimulus than animal-based protein sources because they generally contain lower amounts of EAA overall and often contain inadequate amounts of one or more specific EAA, typically lysine, methionine, and/or leucine.Women who are pregnant or lactating should aim for a protein intake of at least 1.7 g/kg/d. Muscle protein synthesis is triggered primarily by leucine (abundant in beef, eggs, and whey), not insulin spikes from carbs. With guidance, she shifted to fattier cuts (ribeye, lamb shoulder), added tallow-fried eggs, and incorporated 15 g of beef liver weekly. Initial energy improved, but by week five she felt constantly cold, developed brain fog, and regained 3 kg. Including 10–20 g liver weekly prevents functional deficiencies that impair fat metabolism and thyroid conversion. All assume ~2,200 kcal/day and exclude supplements unless clinically indicated. The Threptin protein intake calculator can be used by anyone – young to old and fitness enthusiasts too, to define the protein required in your diet. As you log food, plug your information in the Everyday Health protein calculator periodically to see if your protein intake goal has changed. Everyday Health’s protein calculator does not provide protein intake recommendations for people who are pregnant. Although there’s nothing special about slamming a protein shake immediately post workout, compared to consuming protein at a different time of day, any extra protein in the postworkout period will contribute to the recommended total daily protein intake of at least 1.6 g/kg. However, each person is different - with a specific health condition and fitness goals and your diet should be decided on accordingly, taking all factors into consideration. A balanced approach would be to eat about 25% of your calories in the form of proteins. This is a minimum that you should not fall below, while the protein calculator here can estimate how much protein you will need to maintain a specific diet. FAQ: Real Questions From People Actually Cutting The question "How much protein is in 4 oz of cooked ground beef?" is central to meal planning for individuals focused on balanced nutrition, fitness-oriented diets, or macro tracking. While some generic nutrition databases list up to 28.8g of protein per 4 oz cooked portion depending on moisture loss during cooking, real-world packaged products consistently report around 24g 3. This range applies to most widely available brands labeled as 96% lean / 4% fat (often called "extra lean"), including store brands like Wal-Mart and specialty lines like Laura’s Lean Beef 1,2. This calculator can also be used to estimate the daily points target. In general, saturated fats and added sugars increase the point value of foods while unsaturated fats, fiber, and protein decrease the point value. (9) “If we are not eating enough protein, our body may begin to break down its own tissues for energy,” Benson adds. “You damage the muscle fibers with resistance training; whether that’s with your own body weight or heavy iron,” he says. If you do know your body fat percentage (most likely by completing a DEXA scan), the calculator uses the Katch-McArdle formula. Common portions of many protein foods we eat at meals conveniently have about 25 grams of protein, and protein snacks tend to fall in the 10-gram range. Plant-based proteins are not only rich in amino acids but also come with added benefits like fiber, phytonutrients, antioxidants and essential vitamins and minerals. For this reason, you should pay attention not only to the amount of protein you eat but also its quality – making sure it contains all the essential amino acids your body needs. Protein Intake Ranges Protein might be all the rage right now, but it’s not just for bodybuilders or gym fanatics. My writing helps students, teachers, and professionals find simple ways to work smarter every day. Never drop below 1,200 kcal/day without medical supervision. Goal-driven calorie targets must balance efficacy with sustainability. Discover high-protein foods to support muscle gain and fat loss. Calculating your protein needs helps optimize muscle growth, support weight management, and maintain overall health. Eating 3,500 fewer calories doesn't mean your body will automatically burn 3,500 calories of fat. This idea comes from the assumption that fat tissue contains about 3,500 calories per pound, so by burning that many calories, you would lose 1 pound. If the calculator determines that you need fewer than 1,000 calories, it will adjust your target date to ensure that you consume at least 1,200 calories per day for women and 1,500 calories per day for men. At 16 weeks, she reached 71.2 kg—losing 12.8 kg of fat and gaining 1.1 kg of lean mass (confirmed via DEXA scan). With guidance from a registered dietitian, she adopted a 1,550-kcal plan with 130 g protein daily. General recommendations fail because needs shift with age, activity level, body composition, and health status. Balancing fat, protein, and trace carbs on the carnivore diet isn’t about rigid dogma or chasing ketone meters. Glycogen replenishment occurs via gluconeogenesis from amino acids and glycerol, supported by adequate fat intake to spare protein for structural roles. Use our macro calculator to balance protein with carbs and fats.Consuming protein within a few hours of exercise can support recovery.This balanced diet supports fat loss, muscle preservation, and sustained energy levels.Adjusting your protein intake is a key part of any fitness journey.This balanced approach supports recovery, growth, strength, and health—all while keeping you informed and efficient.We currently are weighing in at 170lbs and want to make sure we are getting enough protein daily to lose weight while also keeping our muscle mass.Late in the game, though, you’ll need to pay close attention to your caloric surplus, the composition of your macronutrients, and how hard you’re hitting the weights, of course.I gotta tell you, understanding protein needs used to seriously stress me out – all those conflicting recommendations floating around online didn’t help! Plan meals with a protein-first approach (choose your protein source first, then add veggies and carbs). If you struggle to meet your daily target through food, supplements can help. Your age and gender also affect how much protein you need. Your BMR is the foundation of energy expenditure—it represents the minimum number of calories your body needs to perform basic, life-sustaining functions while at rest. Yes, the most effective way to increase your BMR is by building lean muscle mass through strength training and ensuring you consume enough protein to support that tissue. Furthermore, people often forget that as they lose weight, their BMR decreases because there is less body mass to support. By lifting weights and consuming adequate protein, you encourage your body to build and maintain lean tissue. Protein has a higher thermic effect than fats or carbohydrates, meaning your body burns more calories processing a steak than a piece of bread. Ignoring the persistently untrue narrative that “eating fat makes you fat,” you should understand that dietary fat is crucial as a regulatory agent. It’s also very easy to overserve — “eyeballing” a lug of olive oil can easily result in two or three hundred extra calories in a dish. Fiber is a type of carbohydrate, but it’s not fully digested by the body and isn’t an especially efficient source of energy. The extent to which fiber contributes calories is unclear. Protein also has an unusually high thermic effect, meaning that metabolizing it burns more calories than other macronutrients. If you want to be on the safe side of building muscle, that is what you should aim for. The trained participants did, however, see greater effects from eating enough protein than the untrained participants did. Let’s go over the assumptions the calculator makes, including the sources. This helps you feel full and keeps muscle mass while on a calorie-restricted diet. The 30% protein rule means getting 30% of your daily calories from protein. For losing weight, aim for 1.6 to 2.2 grams of protein per kilogram of your body weight. “Protein is essential for the body, contributing to muscle growth, meal satisfaction, and fullness,” says our expert reviewer Kathleen Benson, RDN, LDN, CSSD, CPT. “Without sufficient protein, our muscles lack the necessary building blocks for repair.” “Micro-tears from training are repaired by amino acids, the building blocks of protein,” explains BarBend expert reviewer Kathleen Benson, a registered dietitian nutritionist and certified personal trainer.