Eat 2.0 to 2.5 grams of protein per kilogram of body weight daily for weight loss. An 80 kg person needs 160 to 200 grams a day, spread across meals. Adequate protein improves body composition; skipping it harms how you look.
Talking about any body composition plan, we need to talk about protein. In fact, the word protein comes from the word proteus, which means of prime importance. Now, why is it so important? It's because researchers simply pointed out that if you don't equate for protein, then your body composition is absolutely going to suffer, and you are going to look a hell of a lot better if you do equate for protein. So how do we equate for protein on a body composition plan? Well, here's a rough guide. It should be anywhere from 2 to 2.5 times your body weight in kilos. So what does that mean? It means that if you weigh 80 kilos, your protein goal is going to be anywhere from 160 grams of protein per day to 200 grams of protein per day. Now the next question is, how do I break that down in the course of my day and a meal plan? Well, it really depends on how many meals a day you can eat. So as an example, if you can only eat 4 meals a day and your goal is 200 grams of protein, well, then you're going to have to have 50 gram servings of protein in each meal. If you're going to have 5 meals a day, then you're going to have 40 gram servings of protein in each meal.
