Why Protein Matters for Weight Loss
Protein plays a big role in your metabolism. It helps your body build and maintain muscle, which burns more calories than fat — even while you're resting. If you don’t eat enough protein, your body may start breaking down muscle for energy. That can slow your metabolism and make weight loss even harder. Protein also keeps you feeling fuller for longer. Meals and snacks that include enough protein can help you avoid the "snack attacks" that sneak in when you're feeling hungry just an hour after eating.
How Much Protein Do You Need?
As we age, our bodies naturally lose muscle. That’s why getting enough protein becomes even more important as we grow older.
Let’s take a quick look at how much you may need:
*Note: We use ideal body weight here to keep it simple and avoid overestimating protein needs.
Your healthcare provider may sometimes use adjusted body weight instead. If you're unsure which to follow, reach out to your care team.
How Is Ideal Body Weight Estimated?
Ideal body weight is often based on your height and a healthy body frame.
Here’s a simple way it's usually calculated:
- Women: 100 pounds for the first 5 feet, plus 5 pounds for each additional inch
- Men: 106 pounds for the first 5 feet, plus 6 pounds for each additional inch
If you have a smaller or larger frame, your ideal weight might be about 10% lower or higher.
This gives a healthy range rather than one exact number.
Easy Rule of Thumb
If math feels overwhelming, don't worry! Another simple way to stay on track is to use the portioned plate method and include a source of protein at every meal and snack.
Here are a few easy ideas:
- Start your day with eggs or Greek yogurt.
- Add a handful of nuts to your snacks.
- Choose chicken, fish, tofu, or beans as the base of your meals.
- Mix protein powder into smoothies or oatmeal.
Takeaways
If you’re eating less but not losing weight, it might not be about how little you're eating — it might be about what you're eating.
Getting enough protein can help protect your muscles, keep you feeling full, and help you finally see the progress you deserve. 💪
Interested in high-protein recipes? Check out our High-Protein Lemon Blueberry Breakfast Muffins recipe!