How Much Protein Should You Eat?
You don't need to get caught up in tracking a ton of different nutritional metrics. Two factors will account for 95% of the change in your body.
Calories are the most important factor in successfully rebooting your nutrition.
Protein is the second most important factor.
Protein intake is an area where a lot of people struggle. Determining how much protein you should eat every day is not very complicated.
All you have to do is determine your ideal body weight, the weight you are dieting for.
Then eat 1 gram of protein per pound of that weight.
So if you're a 180 lb male who is dieting up to 220 pounds, you want to eat 220 grams of protein.
If you're a 135 lb female who is dieting down to 115 you want to eat 115 grams of protein.
If you control your caloric and protein intake there is absolutely no way that you won't hit your goals.
Protein will help build and/or maintain muscle while dieting.
It also has a higher thermodynamic effect so it requires more work and calories to digest.
The result of that is that you feel fuller for longer.