The amount that we've advocated throughout this guide, 1.0-1.25 grams per pound of body weight per day, works just as well for weight loss as it does for weight gain. If you're otherwise restricting your calories, it's even more important to make sure you get enough protein!

You can use's calculator to estimate how much protein to consume every day, and the calorie and macronutrient calculator for added information about what your overall diet should look like.

To get maximum body-composition and appetite-management benefits, consume 20-40 grams of high-quality protein every few hours, rather than having just one or two massive meals a day.