How to Use Protein to Burn Fat and Build Muscle at the Same Time

Protein. Everyone says it’s essential for building muscle and losing fat—but why is it so confusing?

From “how much is enough” to “what sources are best,” there’s endless advice out there, often contradictory and overwhelming.

Today, we’re cutting through the noise with a science-backed guide to protein: how much you really need, the best sources, timing strategies, and practical steps to make protein work for you.

By the end of this post, you’ll have a simple, no-nonsense plan to make the best use of protein in your fat-loss and muscle-building journey.

Why Protein Matters for Fat Loss and Muscle Building

Protein isn’t just important—it’s crucial. Think of protein as the “construction crew” for your body, responsible for building, repairing, and maintaining muscle. Without enough protein, especially during a calorie deficit, you’re like a construction site without materials—your body can’t build or even maintain muscle properly.

And as we get older, protein becomes even more critical since our bodies naturally lose muscle over time (yes, even if we stay active). Without enough protein, losing fat becomes an uphill battle, and muscle loss can actually slow your metabolism.

If your goal is to look leaner, build strength, and avoid that dreaded “skinny-fat” look, prioritizing protein is essential. Now, let’s dive into exactly how much you need and how to get it.

How Much Protein Do You Really Need? (No Complicated Math)

The World Health Organization recommends around 0.36 grams of protein per pound of body weight. For a 225lb person, that’s just 80 grams—barely enough to maintain muscle, let alone build it.

Here’s a straightforward way to calculate protein based on your goals:

1. Bulking (Muscle Building): Aim for 0.7-1 gram of protein per pound of body weight.
2. Cutting (Fat Loss): Aim for 0.7-1 gram of protein per pound of goal weight. This allows you to support muscle while in a calorie deficit.
3. Simple Rule: If you have a significant amount of weight to lose, another method is to aim for 1 gram of protein per centimeter of height—a straightforward approach that falls within the recommended range for most people (a suggestion from top researcher and coach Eric Helms)

Example: If you’re 225 pounds, you’d aim for around 160-225 grams of protein daily. Going higher than that won’t hurt, but it could limit your carbs, which you may want to save for workout fuel.

Remember, you don’t need to hit this number perfectly every day. Aim to stay within the range most days, and don’t stress over minor fluctuations.

When to Eat Protein for Maximum Results

Your total daily protein intake is most important, but timing it can offer some additional benefits. Here’s what actually works—no need to eat every two hours or set alarms for protein snacks.

1. Start with Breakfast. After fasting overnight, your body’s ready for protein to kickstart the day. A protein-rich breakfast stabilises blood sugar, reduces cravings, reduces your appetite and shifts your body into muscle-building mode. Aim for 40-50 grams from sources like Greek yogurt, eggs, or protein powder.
2. Spread Protein Across the Day. There’s no strict “cap” on how much protein you can absorb in one meal, but splitting it across 3-4 meals helps with digestion, energy levels, and satiety. Two solid meals plus a shake or snack can work well.
3. Optional: Pre-Bed Protein: If you’re looking to maximize every angle, a small protein dose before bed (like cottage cheese or a casein shake) can help reduce muscle breakdown overnight. It’s minor, and I don't personally do it or recommend it.
4. Workout Timing. If you’re training fasted, try a shake with 1-1.5 scoops of protein powder and a piece of fruit about 30-60 minutes before. This gives you a boost in energy and helps protect your muscles from breakdown during exercise.

Focus on consistency over perfection. Spreading protein throughout the day helps, but hitting your daily target is the real needle mover.

Choosing High-Quality Protein Sources

Not all proteins are created equal. Here’s a quick guide to the best protein sources:

1. Animal-Based Proteins: Animal proteins are the most efficient for muscle growth because they contain all essential amino acids. Lean meats like chicken, beef, and fish, along with dairy products like Greek yogurt, cottage cheese, and eggs, are excellent options. Whey protein powder is also a top choice due to its high leucine content, which sparks muscle growth.
2. Plant-Based Proteins: For vegans, plant proteins like soy, quinoa, and pea protein can still get the job done, though they may require a bit of mixing to get all the essential amino acids (e.g., combining pea and rice proteins). Vegan protein powders are also a convenient option.
3. Supplements (When Needed): BCAAs? Save your money. Unless you’re vegan and really need amino acid fillers, focus on whole foods and protein powders. Aim to get most of your protein from real food, as it’s more satiating and better for digestion.

5 Practical Steps to Hit Your Protein Target Daily

Hitting your protein target doesn’t have to feel like a full-time job. Here are practical steps to make it easier:

1. Calculate Your Target. Based on your goals, aim for 0.7-1.0 grams of protein per pound of body weight.
2. Spread Protein Across Meals. Divide your target across 3-4 meals. If your goal is 180 grams, that’s about 45-60 grams per meal.
3. Start Strong with Breakfast. Get a high-protein start with options like Greek yogurt, eggs, or a protein shake.
4. Use Quality Protein Sources. Opt for lean meats like chicken, turkey, or fish for lunch and dinner. Snacks aren’t necessary, but if you need a protein top-up, try beef jerky, deli meats, or a quick protein shake.
5. Track Progress. Use an app like MyFitnessPal or a simple journal. If you’re feeling full, recovering well, and seeing progress, you’re on track. If not, adjust as needed.

Keep protein-rich snacks on hand. For days when you’re rushed, things like beef jerky, protein bars, protein powder, or pre-cooked chicken can help you hit your target without having to overthink it.

Bonus Tips for Optimizing Protein Use

• Eat Protein First. When you start each meal with protein, it helps control blood sugar, reduce cravings, and makes it easier to hit your daily goal.
• Consistency Over Perfection. Protein doesn’t “carry over” like fats or carbs. Aim to hit your target each day, but don’t panic if you miss occasionally. A protein shake or bar can help you stay on track.

FAQs: Common Protein Myths and Questions

1. Will Too Much Protein Turn to Fat? No. Research shows that even high-protein diets don’t lead to fat gain. Excess protein is typically used for energy or excreted rather than stored as fat.
2. Is a High-Protein Diet Safe Long Term? Yes. Studies support high-protein diets as safe for healthy individuals, even over the long term. Protein is particularly beneficial as we age, helping maintain muscle and bone health.

Final Takeaways: Protein as Your Power Tool for Fat Loss and Muscle Building

Protein is your body’s most powerful tool for building muscle and burning fat. By focusing on getting the right amount, choosing quality sources, and spreading your intake throughout the day, you can see better results without feeling overwhelmed.

So, if you’re ready to make protein work for you, start with the basics: calculate your target, spread it across meals, and prioritize whole foods. It doesn’t have to be perfect, but consistency will make all the difference.

Any questions at all, comment below or send me a message.

Have the best day ever!

Coach Adam