# How Many Grams of Protein Should I Eat to Lose Weight?

In order to lose weight, you might be tempted to cut back on the foods you enjoy eating the most. But if you do that, you’ll quickly lose the motivation to continue losing weight. To avoid this, it’s important to understand how many grams of protein you need to maintain a healthy weight. Knowing this can help you decide what foods to include and exclude from your diet. It can also help you determine how much weight you need to lose and how quickly you should be losing it. In this article, we’ll discuss how many grams of protein you need to maintain a healthy weight, how to calculate how many grams of protein you need to lose weight, and which foods you should be eating and which foods you should be avoiding, if you’re looking to lose weight.

## How Many Grams of Protein Do I Need To Eat To Maintain A Healthy Weight?

A healthy weight for your height and sex is usually defined as a number that’s around 80% of your body mass. If you’re not sure what your body mass is, then you can simply take your weight in kilograms and multiply it by 1.2 to get your body mass index (BMI). A BMI of 25 to 29.9 is considered overweight, and a BMI of 30 or more is considered obese. Your weight is most important, so if you’re worried about your weight then you should be focusing on that instead of the number of grams of protein you need to maintain a healthy weight.

## How Many Grams Of Protein Should I Eat To Lose Weight?

To calculate how many grams of protein you need to lose weight, you need to start by taking your weight in kilograms and multiplying it by 0.7 for men and by 0.8 for women. The number that you get after multiplying your weight by 0.8 is your rough estimate of how many grams of protein you need to lose. After that, you can take your weight and divide it by 2 to determine how many calories you need to lose per day. For example, if you’re a man with a weight of 75 kg and you want to lose 5 kg, then you’ll need to consume 3,500 kcal per day. To calculate how many grams of protein you need to consume for that, you’d do the following:

• 75 x 0.7 = 51
• 51 x 2 = 102
• 102 x 0.8 = 104
• 104 x 2 = 208