if your dieting to lose weight...how much protein do you need to take in a day to make sure you dont start to lose muscle?

I recommend 1 gram per pound of bodyweight. It is a touchy subject in this industry, but that is what I use for my clients.

thanks for your reply...one more question if i may.
if i eat a lot of protein will it hender my weight loss?

I agree with 1g/pound. Technically its 1g per pound of lean body mass, but that also implies 'complete protein'...from animal sources.
if you bump up to 1g per pound of total body weight, that usually gets you the 1g of complete protein per pound of lean mass, and the extra is from veggies and grains...incomplete plant sources of protein.

The biggest thing IMO is to lift heavy when trying to lean out. Give the body a reason to hold on to the muscle mass you have, and provide it with the protein it needs, and you should only burn fat if your calorie intake is at the right deficit.

Weight loss is more a function of energy balance than anything else. To lose weight naturally and permanently while retaining as much muscle as possible, it is best to create a small calorie deficit, eat 5-6 meals per day, supplement the caloric deficit with a well balanced resistance training program to help maintain that muscle, and help create the remainder of the caloric deficit with a proper cardio routine. I personally like HIIT, which is not aerobic, but ends up burning the most calories in the long run opposed to steady state cardio.

And FYI, too much of anything is never a good thing. For instance, protein is good for you, but you can surely over-consume protein which would hinder your fat loss. Again, it is all about energy balance.

And Malkore, I used to eat a gram for every pound of LBM and it never worked for me. We are each unique, as you know. There is no written rule. Some will say use bodyweight, others will say use LBM. Whatever works for you personally, roll with it.

thanks so much for the advice

strout,

I agree. I just usually start off at the general consensus at the lower end (1g/lbm) and tell peopel to work up from there depending on how they respond to protein.
Same with carbs. some are real 'carb tolerant'...others not so much. same for low carbs...I can dip lower than my wife without 'feeling' it than she can.

its all about consistency and tracking progress and tweaking until its right for you.

Right on! It is all about customization which is not easy to do in a forum, I understand.

Right on! It is all about customization which is not easy to do in a forum, I understand.

Hi See proteins are always good for your health. Either you are dieting or eating normal diet, take proteins daily in your diets either in the form of cereals or vegetables. If you are on dieting, you just need to eat boiled or sprouted which is very good for your health.

Chris, no offense, but if you don't know what you are talking about, why would you offer advice. What would be in it for you? Cereals and vegetables are not sources of proteins!

Strout... LOVE your second post. It really sums up the points about eating and working out to live life. I'm big on just eating/working out for health... not necessarily getting to bodybuilder status.

It's all so simple that we sometimes make it harder than it needs to be. I realize I just went off-topic with my post... but I just wanted to say... GREAT POST!

Thanks Lynn. Glad you are back, have not seen you for some time.