Losing weight can be a confusing journey, but one thing is clear: protein is your best friend. A high-protein diet can boost your metabolism, reduce your appetite, and help you preserve muscle mass while you shed kilos. But how much protein is enough?
The answer isn't one-size-fits-all. It depends on your age, gender, weight, activity level, and specific goals. This is where our protein calculator comes in handy.
Your Personalized Protein Target
To make things easy, we've created a protein calculator that does the math for you. Let's take an example of a 35-year-old female, weighing 90 kg, with a height of 165 cm, who is lightly active. Her goal is to lose weight.
By plugging these details into our /calculator, we get the following personalized protein plan:
- Daily Target: 144g (within a 130-158g range)
- Per Meal (4 meals/day): 36g
- From Supplements: 43g (30% of total)
- From Food: 101g (70% of total)
The calculator also provides some key metrics:
- Protein per kg body weight: 1.6g/kg
- Base Metabolic Rate (BMR): 1595 cal/day
- Total Daily Energy (TDEE): 2193 cal/day
- Target calorie intake: 1693 cal/day
- Protein as % of calories: 34%
Why is Protein Important for Weight Loss?
- Keeps You Full: Protein is more satiating than carbs or fats, meaning it keeps you feeling full for longer. This helps reduce overall calorie intake.
- Boosts Metabolism: Your body uses more energy to digest protein compared to other macronutrients, a phenomenon known as the Thermic Effect of Food (TEF).
- Preserves Muscle: When you lose weight, you risk losing muscle along with fat. A high protein intake helps preserve lean muscle mass, which is crucial for a healthy metabolism.
Recommended Whey Proteins for Weight Loss
For weight loss, you want a protein powder that is low in carbs and fat. Here are a couple of great options:
1. Nakpro Perform Whey Protein Concentrate
- Why we like it: Nakpro Perform Whey Protein Concentrate is an excellent budget-friendly option that delivers high-quality protein with minimal carbs and fat. It's ideal for those who want a clean protein source to support their weight loss journey.
- Price: ₹2299 for 1kg. (Buy on Amazon)
2. The Whole Truth Whey Concentrate
- Why we like it: If you're looking for a super clean option, The Whole Truth Whey Concentrate is a great choice. It contains no artificial sweeteners or additives, just pure whey protein.
- Price: ₹3999 for 1kg. (Buy on Amazon)
Conclusion
Understanding your protein needs is the first step towards a successful weight loss journey. Use our /calculator to find your personalized target and choose a high-quality whey protein to help you get there.
Ready to explore more options? Check out our list of the /products or /compare our top recommendations.