Protein is essential for not just muscle growth and health maintenance, but also fat loss. Research has demonstrated that successful fat loss diets are higher in protein. Protein helps you feel full and curbs craving, while also increasing your metabolism and the calories you burn at rest (The Thermic Effect of food).  Use the calculators below to determine how much protein is recommended for you based upon your body weight and body fat levels. If you need to increase your protein by a large amount, or if it is too difficult to increase your protein all at once, you can break this up into two parts. For example, if your ideal protein intake is 80g more than you are currently consuming, it may be too difficult for you to increase this all at once. Instead, increase by 20-40g weeks for a few weeks and another 20-40g for a few weeks. Important note: If you are over 20% body fat level, you will utilize the calculator on the bottom right. If you are 20% body fat or lower, utilize the calculator on the bottom left. Once you have established your protein intake, check with your trainer or coach to make sure the amount of protein you have calculated looks correct and they will help you to determine if we need to increase protein in one or two increments. Contact us if you have any questions!