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 muscle gain. If you're otherwise restricting your calories, it's even more important to make sure you get enough protein!

You can use Bodybuilding.com's protein intake 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 muscle-maintenance and appetite-management benefits from the protein, consume 20-40 grams of high-quality protein every few hours, rather than having just one or two protein-rich meals a day.