Achieving your ideal physique involves more than just hitting the gym; your nutrition also has to be on point. As a trainer and nutritionist, I stress to all my clients that one nutritional area they can’t overlook is their protein and energy consumption.
Typically, you have to eat enough protein to reach your goals, but also within a calorie limit. For example, if you’re supposed to eat 2,000 calories to be in a deficit for weight loss, you shouldn’t use eating more protein as an excuse to eat more food. That will prevent optimal and timely progress.
The balance or relationship between how much protein you should eat and how many calories you consume is called the protein-to-calorie ratio. This ratio plays a significant role in muscle development, fat loss, and overall body composition. By mastering the balance between protein and energy consumption, you can tailor your diet to align with your specific fitness goals. Let’s show you how!
How does protein impact weight loss and building muscle?
Protein plays a dual role in fitness — it helps with weight loss and muscle building. When you consume protein, your body breaks it down into amino acids, which are the building blocks of muscle tissue. This process is crucial for repairing muscle fibers after workouts and promoting muscle growth.
Additionally, protein has a high thermic effect, meaning your body burns more calories digesting it compared to fats or carbs. This can boost your metabolism, helping with weight loss. Many research papers, including this review published in 2024, support protein’s higher thermic effect.
Further, protein aids fat loss by helping you to feel fuller for longer, reducing the likelihood of overeating. In fact, a 2020 study suggests that protein intake was beneficial to fat loss in both “energy-restricted and standard-calorie diets.” This means that higher protein intake may induce fat loss, even if one is not in a calorie deficit.
Studies have also shown that a high-protein diet can preserve lean muscle mass while losing fat, making it a key component of any weight loss plan.
How can calorie intake affect your fitness goals?
Calories are simply a measure of energy. When you eat, the energy the food provides your body is measured in calories, and when you perform physical activity, the energy you use is also measured in calories.
When you consistently consume more calories than your body needs, your body stores that extra energy as fat, leading to weight gain. Conversely, a calorie deficit (eating less food than your body needs) results in weight loss. Many fitness enthusiasts and professionals simply refer to this mechanism as “calories in, calories out” (CICO). However, the quality of those calories matters just as much as the quantity.
For example, 500 calories from a sugary, ultra-processed snack won’t provide the same nutritional benefits as 500 calories from a balanced meal of lean protein, whole grains, and vegetables. Because the balanced meal provides many nutrients, it’ll be more satiating.
The ultra-processed snack, on the other hand, would have you feeling hungry again before long. To achieve your fitness goals, it’s best to focus on eating nutrient-dense foods that align with your protein-to-calorie ratio.
What is the optimal protein-to-calorie ratio for you?
Building muscle
A 2018 study in the Journal of the International Society of Sports Nutrition suggests eating 1.6 grams of protein per kilogram of body weight daily for muscle gain. For a person who weighs 75 kilograms or 165 pounds, this is 120 grams of protein. Each gram of protein contains about four calories, so 120 grams would provide 480 calories.
Going by the 2,000-calorie standard, for building muscle, your protein consumption should be around 25% of your total energy intake.
Losing body fat
For weight or fat loss, the National Academy of Sports Medicine suggests that people eat 1.6 to 2.2 grams of protein per kilogram of body weight every day. For a person who weighs 75 kilograms or 165 pounds, this amounts to 120 to 165 grams of protein every day.
Going by the 2,000-calorie standard, for losing weight, your protein consumption should be around 25% to 33% of your total calorie intake.
Maintaining current weight
An article by Harvard Health Publishing suggests that people who are simply trying to eat enough protein, not for muscle gain or fat loss, would be fine eating the recommended dietary allowance (RDA). This is “0.8 grams per kilogram of body weight, or 0.36 grams per pound.”
For a person who weighs 75 kilograms or 165 pounds, this amounts to 60 grams of protein every day. Harvard Health Publishing, however, suggests that this is simply the minimum (RDA), and individuals may obtain health benefits from eating higher amounts of protein.
When to adjust your ratios
Here are some situations that may cause you to adjust your protein or macronutrient ratio:
- Changing fitness goals: Transitioning from maintaining weight to muscle gain may require increasing both calorie and protein intake.
- Plateaus: If progress stalls, especially during your weight loss journey, modifying your diet and exercise regimen can help overcome plateaus. Since more protein likely means weight loss is easier, increasing protein intake to further aid weight loss is a good idea.
- Lifestyle changes: Alterations in activity levels, such as starting a new job or changing workout routines, may necessitate dietary adjustments.
Regularly assessing your progress and being attentive to your body’s responses will guide timely modifications to your nutrition plan.
Tips for making tracking easy
Tracking both calorie and macronutrient intake has proven to be an issue for many fitness enthusiasts. However, some tools and approaches make it easier. Here are a few.
- Using nutrition apps: Applications like MyFitnessPal or Cronometer allow for easy logging of meals and tracking of macronutrient distribution.
- Meal prepping: Planning and preparing meals in advance ensures adherence to your dietary goals and reduces the temptation of unhealthy choices.
- Reading labels: Familiarize yourself with nutritional information on food packaging to make informed decisions.
- Consistent eating habits: Maintaining regular meal times and portion sizes aids in stabilizing calorie intake and nutrient balance.
Frequently asked questions
Is 1g of protein equal to 4 calories?
Each gram of protein provides four calories. This is a standard measure used in calculating the caloric content of foods.
Should I prioritize protein or calories?
For a well-rounded approach to any fitness goal, you should keep tabs on both calorie and protein consumption. However, it may be best to prioritize protein intake because protein is essential for both weight loss and muscle gain. Prioritizing protein intake while making sure you’re not overeating or undereating by tracking calories is the recipe for success.
What is the ideal protein ratio?
The ideal protein ratio depends on multiple factors, including fitness goals and lifestyle. For muscle gain, eating 1.6 grams per kilogram of body weight every day is a good idea. For weight loss, on the other hand, between 1.6 and 2.2 grams per kilogram of body weight every day is ideal.
