What’s The Correct Daily Protein Intake For Sustained Fat Loss?


What’s The Correct Daily Protein Intake For Fat Loss?

This is an evergreen question in the health and fitness industry. And it’s one of the most commonly asked question in any fitness forum.

I want to provide you with my perspective.

Firstly, protein is very important for weight loss.

Protein has a number of benefits:

  • increases your metabolism to help you lose fat faster
  • essential for muscle growth and repair
  • stabilizes blood sugar
  • promotes a feeling of satiety

Consider a “couch potato” lifestyle. It’s recommended that someone who is sedentary consumes about 0.8g of protein per pound of body weight, on a daily basis.

Now, consumption should increase from there. When you exercise, protein stores are broken down and used for fuel. Without adequate amounts, your body can enter a catabolic state, which means it begins to use and burn muscle tissue instead.

I don’t want you to be alarmed – just aware.

This causes problems in both the short and long term, however, you really begin to see it’s effects long term in your inability to lose weight.


How lack of protein prevents fat loss

Muscle burns fat. You’re number one goal should be to increase your BMR (basal metabolic rate), or otherwise referred to as your RMR (resting metabolic rate).

Your BMR refers to the number of calories your body burns/needs on a daily basis while at rest (not sleeping).

The more muscle on your body the higher this number.

Protein builds muscle. More muscle means more fat loss

If you goal is fat loss, then you need to build more muscle. When you do this, it means that you won’t have to work as hard to burn calories.

We all get old. Sure we can train to delay the effects of age but at some point you will not be able to train as hard for as long as you do today.

So, having more muscle mass means that your body will burn fat during the day, even when you are resting. This is the ideal condition to achieve.

If you set yourself up for success now, even when you are able to do less you’ll be able to count on a higher BMR to help you.

It’s all about your BMR.

My daily protein recommendations

  1. Begin at 1g of protein per lb of body weight as an absolute minimum, and work up from there based on the intensity and frequency of your training.
  2. Ideally I’d like you to work up to 1.2 – 1.5 if you are training 4 -5 times per week at an hour a session.
  3. Eat a portion of protein at every meal to help you hit your total daily intake.
  4. Supplement with a high quality Whey. My recommendation is 1-2 shakes per day.

The best protein powder for lean muscle gains

10_23_MorelliFitI personally use All Pro Science Grass-Fred Whey. I feel it is the highest quality protein on the market today. It’s all natural, and if you’ve seen my videos you know I am very much in favor of whole foods from as close to nature as possible. All Pro Science uses less than 10 total ingredients in their Whey.

Common protein mistakes

Lastly, do not get the protein in nuts, milk, cheese or yogurt confused with the protein that’s necessary to meet daily requirements.

Nuts = quality fats

Yogurt, Milk, Cheese = carbs

Examples of high quality proteins are fish, eggs, chicken, beef, lamb, and turkey.


Use the recommendation daily protein intake and track the results you start to see. You will notice more muscle and less fat as a result.

When I started to manipulate my protein intake, I began to notice quick changes in my physique. Remember, fat loss is all about your BMR.

What protein powder do you currently use and what’s your go-to flavor?