PROTEIN – How much do I really need?

We’ve talked about the fact that the most important factor in weight/fat loss is total calories and we’ve talked about how to roughly work out how many calories you need if you want to be losing weight. But now let’s talk about where those calories should come from.

There are three macro-nutrient sources where we get our calories. Fats, proteins and carbohydrates. How many of your calories come from each will determine how much of your weight loss is fat and can play a big part in your body composition (how much of you is fat and how much is muscle)

The ideal protein intake is going to vary from person to person but a great rule of thumb is approx 2g of protein per kg of body weight every day. So for example I weigh around 72kg which means daily I want to eat about 144g of protein. For easy maths I’m going to round it up to 150g.

If my total calories for fat loss are around 1900 that would leave me with 1300 calories to get from fats and carbs (protein has 4 calories per gram so 150g protein is 600 cals)

If I’m training hard I’ll get more of my left over calories from carbs and if I’m resting I’ll get more from fats.

And that’s it! Simple once you know how 

1000 Calorie BootCamp – Fitness and Fatloss made simple

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Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

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