There’s so much information out there—it’s endless. All you hear is protein, protein, protein. If you’re consuming a lot of videos on social media, that’s what dominates the conversation, especially from the typical bodybuilder types. They’re obsessed with it. We can appreciate their dedication—I know exactly what that’s like. But here’s the thing: you might have 50 pounds of body fat to lose, or maybe it’s just the last 10 pounds, and all you want to know is how much protein you need. That’s where everyone’s focus seems to be.
But here’s what really matters: you’ve got to know how much food to eat. There is a right amount of food for your body to function properly, to keep your energy up, and to keep your metabolism healthy. Just because you have more weight to lose—50 pounds instead of 10—doesn’t mean you should cut drastically more calories. That’s not how it works.
If you cut too aggressively just because you want to lose a lot of weight fast, you might see the scale drop at first, but then it’s going to stop. Your body is going to adapt. If you keep going with that aggressive calorie deficit and you’re not eating enough food, you’ll eventually find yourself starving, with no energy, and no more progress. It’s because the plan was flawed from the start. You’ve got to make sure you’re eating enough food to keep going. That’s the most important part.
Now, protein matters, but you’re asking the wrong question. High-protein diets, lower-protein diets—there’s endless debate. That’s why the question of how much protein you need comes up so often. But the bigger problem is that most people aren’t eating enough food to begin with. If you’re eating only 1,200 calories and trying to get 200 grams of protein, your appetite is going to shrink, and your metabolism is going to slow down. You’re going to feel stuffed trying to hit that protein number because your total calorie intake is way too low.
The right approach is to make sure you’re eating enough food first. Once you’ve got those calories at a healthy level, then hitting your protein target—maybe 30 to 40% of your total calories—will be much easier. You’ll be able to gradually lose body fat (not just weight), preserve as much muscle as possible, and keep things healthy and sustainable.
That’s the real key—not focusing only on protein if you have a lot of body fat to lose. I know you want to build muscle and lose fat, and you’re hearing from all these bodybuilder types who just talk about protein, protein, protein. But if you’re not eating enough food overall, you’re missing the point. If you focus on getting enough food—where 30 to 40% of your total calories come from protein—you’ll be in a great spot.
Here’s a powerful perspective shift: look at the female fitness competitors out there—figure competitors, bikini competitors, even those 5’2”, 120-pound women who’ve gone through tough journeys with food. Many of them have dealt with eating disorders and crashed their metabolisms by eating too little. But what they’ve learned—what you can learn from them—is that you can eat so much more food and still be lean, strong, and healthy. They’re often eating 2,000 calories or more, even in the middle of getting lean for a show. They’ve learned to eat enough to support their health and metabolism.
So learn from their experience. Don’t fixate on that protein number. Don’t obsess over cutting calories harder and harder just because you have a lot of fat to lose. Focus on eating enough total calories so your body can function, recover, and keep making progress. If you do that, the protein will fall into place—and so will your results.
If you’re ready to dive deeper—to learn how to train, eat, and even use supplements in a smart, sustainable way—just fill out the questionnaire below. I’m here to help you figure this out, one step at a time, so you can finally have the body and level of fitness you want. Let’s do this the right way.
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