What’s the minimal amount of protein to eat on a daily basis to avoid losing muscle? I weight 230LBS, on a weight loss journey to 190LBS at 193cm / 6’3”. 37% fat. Trying to lose fat but not muscle with intermittent fasting and keto. How much protein do I need?

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I'm not trying to get into a scientific argument with a specific variable versus unfavorable amount of protein you should be consuming. With that said, you lose weight by putting yourself in a calorie deficit, meaning you are burning off more calories than you are consuming/importing.

Strength training helps the body burn more calories post-workout. Keep your strength training up and incorporate some HIIT (high intensity interval training) into your workouts.

Develop an action plan with regards to diet. Your diet is the most important factor commensurate with being healthy and losing weight. I would meal prep for the week on Sunday, and cook healthy meals during the week as well. Chicken, beef, steak, etc... these foods will indeed supply you with protein.

Don't eat junk food. It's easy to binge eat and import unnecessary carbs.

Last but not least... get rid of alcohol from your diet (or cut back severely). Alcohol is nothing but carbs, and excessive drinking leads to binge eating because you are hungry.

Hope this helps...

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There is a difference between protein needs to support daily functioning and protein needs to support muscle growth and maintaining. Generally, you’ll hear 1- 1,2 G protein per lb if body weight in the BB community, but some will say you can get by calculating not total body weight but total lean mass (you don’t need protein to support the % of body fat you carry).

Evan vegan bodybuilders watch protein and consume more than your average Joe.

If you are on keto, your only other source of calories is fat. You shouldn’t have to worry about protein intake, unless you are doing keto very differently.

With 37% bf, I don’t know that you’ll see the results you are after just focusing on weight reduction. You’ll need to build muscle.

A few other points:
- all protein is not equal
- many protein powders pass through faster than they can be absorbed
- timing of meals is important - esp around training (if you are exercising or lifting)
- most athletes prefer to spread protein throughout the day - not sure how you are doing with IF - maybe you are maybe you aren’t
- IF doesn’t give you license you eat whatever you want and binge citing this time
- if you are on keto, and doing IF and trying to cut protein you are either trying to cut calories too fast or you are drinking bottles of olive oil
- restricting calories too much is going to have the opposite effect on muscle maintenance - especially since you aren’t trilobites you cut from 11-8% bf

Get on some of the blogs and sites - you didn’t provide enough information to go on, but what you did makes me concerned that you are it setting yourself up fir sucres - short or long term

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Carbohydrates are an extremely important macronutrient that should not be overlooked.

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I'm also working on losing weight and my PT said to eat at least 30% of my calories from protein. Then split carbs/fat about equally. And count calories (most important). Ima F tho. Not sure it's the same for men.

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For you I’d shoot for at least 150 G protein a day - 5 small meals/snacks at roughly 30 G protein each every 3 hours. Good luck OP!

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At 230 you should aim for about 2300-2500 calories to lose weight if you’re also active and working out. My source on that is I am also 6’3 and 230. If you aimed for protein to be 1/3 of calories that would be ~800 calories which comes to 200g of protein. Usual guideline is 1g of protein per lb of bodyweight as well. Somewhere close to that is probably a good bet, I’d also say to keep working out to retain muscle as well

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DRI (dietary reference intake) is 0.36 g / lb. That has you at a floor of 82g. Many athletes opt for higher for muscle recovery, but there is not strong evidence for the need to go up as high as many (non doctors) recommend. Doubling that, or more than doubling that will have limited value. Something else to consider: the quality of the protein. Animal proteins come with cholesterol. Keto for many people is unsustainable because it reduces total carbohydrates (which are essential for energy and brain functioning), instead of just cutting out simple carbohydrates. Complex carbohydrates like beans, whole grain rice, and sweet potatoes are consumed by a ton of body builders, who maintain enormous amounts of lean muscle mass on a long term basis.

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Ok I’m gonna be the brutally honest one here. If you are 37 percent body fat, how are you able to tell you are losing muscle while losing weight? Your focus should be on fat loss through calorie deficit. At those levels of body fat, as long as you are eating quality foods, you are going to look better and be healthier. Strength training is needed to gain muscle and even while in a deficit, when above 25 percent body fat you can still realistically gain muscle

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Lean body mass or lean muscle mass, those are two different things. Plus those scans are typically error prone

Without working out...

For some reason I keep losing muscle tho while fasting.

Thanks all! Here’s my thought process... 900grams of skinless chicken breast gives me 207.8grams protein, 11.2g fat and 0 carbs. All for just 1000 calories! It also really fills me up.

Couldn’t I eat this, and do just fine? Do I really need the carbs and fats? I mean I have enough fat on my body...

Your body needs fat to function properly, the body fat you have comes from carbs converted to sugar in excess of what you need.

No, you can’t live on just chicken breasts alone. It is deficient in macro and micro nutrients and it’s setting you up for binging.

Eat a variety of protein sources, eat green veg as your carb source and add healthy fats.

Get a macro calculator online for free.

There are no shortcuts.

i’d suggest checking out IIFYM (if it fits your macros). they will calculate it all for you. 

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