How Much Protein Do You Actually Need for Fat Loss
Habit of The Week #5 | Your Daily Habit Challenge: Eating Enough Protein
Now that you understand why protein matters, let’s talk about how much you actually need to see results.
But the truth is, there’s no one “perfect” number.
Your goal is to find a range that fits your body, your lifestyle, and your activity level.
And it’s a lot simpler than you think.
For most women, a great starting point is 0.7 to 1.2 grams of protein per pound of body weight.
Or in some cases, per pound of IDEAL body weight
That means:
If you’re less active or just getting back into routine → start near 0.7g per pound
If you’re active or strength training regularly → aim for 1.0–1.2g per pound
Sustainable fat loss isn’t going to come from hitting an exact number every day but more from getting within range every day.
Here’s a quick example:
If you weigh 160 lbs, your range is about 115–190 grams per day.
That’s a wide window — and that’s the point.
Start around 120–130g and see how your body feels from there.
Good, Better, Best Model
Forget perfection & Focus on progress.
Good - 0.7g per lb: You’re eating more protein than most women + your energy and cravings improve.
Better - 1.0g per lb: You’re supporting fat loss, muscle, and metabolism.
Best - 1.2g per lb: You’re fully fueling your body for energy, strength, and recovery.
You don’t need to live at “Best” all the time.
Even hitting “Good” most days makes a massive difference.
Consistency always beats perfection every time.
Your Action Step for Today and The Rest of The Week
Pick your personal protein goal range (somewhere between 0.7–1.0g per pound) you can hit every day.
Then write it on a sticky note and put it where you’ll see it — your fridge, pantry, or desk.
The goals isn’t to chase perfection here.
You just need to keep showing up and making small improvements every day.
Much love,
Coach Anthony
Wanna work with me 1-on-1? Dm me the word “READY” below👇🏻
📌 P.S. If you’re not already, make sure you’re subscribed
Tomorrow, I’ll show you exactly how to hit that number — without tracking every bite or living on chicken and shakes.
You’ll see how simple it can be to build high-protein meals that fit your life.