When you’re trying to lose body fat, as you know by now you’ll need to be in a calorie deficit and when in a calorie deficit your body will start to use its own energy stores for fuel. By lifting weights and eating sufficient protein you will help to stop your body from using muscle as fuel, it’ll instead rely on using your fat stores, which is the key to a fat loss plan.
Protein is more satiating (fancy way of saying protein makes you feel fuller) than either fats or carbohydrates. So, when calories are low and hunger is inevitably high, protein will help keep you fuller for longer.
So, how much do you need when trying to lose fat?
The world renowned protein researcher Dr Stu Phillips recommended 1.8-2.7g of protein per kg of total body weight per day for dieting athletes in his publication on optimal protein intakes for athletes.