How much protein do I need to develop my muscles and lose fat?

If you want to lose fat while strengthening or maintaining your muscle mass, you will need to do more than reduce calories. Eating enough protein is key because proteins – or more precisely a type of protein called amino acids – serve as a cornerstone to muscle, said POPSUGAR's Torey Armul, MS, RD, LD, spokesperson for the United States. Academy of Nutrition and Dietetics. .

Still, you probably do not need as much protein as you think. "Women who want to develop their muscles and lose weight should aim for 0.5 to 0.8 grams of protein per pound of body weight per day," said Torey. It is important to stay in this range because too much protein can lead to weight gain. So suppose you weigh 145 pounds – you would need 72 to 116 grams of protein a day.

To make sure you achieve this goal, choose healthy, complete foods rather than supplements. "Real foods contain high-quality protein and other important nutrients (such as vitamins, minerals and fiber) that keep muscles healthy and help control your weight," said Torey. The best sources of protein are foods like nuts, beans and eggs. Dairy products, poultry, fish and legumes are also solid options for incorporating your protein, but remember that you do not need meat or animal products to reach your quota. "Most of us eat enough protein, but less eat enough, which plays a major role in weight management and heart health," she said.

Do not forget that protein alone will not help you develop more muscle or lose fat. To do this, you must also train regularly and make bodybuilding an essential part of your routine. "By working your muscles and eating protein to rebuild, you can then increase and maintain your muscle mass," said Torey.