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How Much Protein Should I Eat To Lose Fat?

By Amanda Reck / April 10, 2018

You’ve got questions, we’ve got answers. Every week, the BuiltLean Team addresses your fitness and nutrition questions. Read on to find out more.

  1. How much protein should I eat to lose fat?
  2. Can I eat sweet potatoes?
  3. How many reps of V-Ups should I do?
  4. Can you create a customized workout routine for runners?
  5. How can I share the method of BuiltLean?

Question #1 – How much protein should I eat to lose fat?

Question: I’m 60 kg. How much whey protein should I take everyday to decrease my body fat and build muscles? – Carl
Answer: Carl, generally speaking, a high protein diet helps with both fat loss (because of satiety and a thermic effect) and muscle building. Somewhere around 70% of your body weight in grams of protein (i.e. 180lb man, 126 grams of protein) or more would be ideal for fat loss, and as much as 1 gram per pound of body weight may work for building muscle. Whey Protein is a supplement and how much you choose to use is your choice. More than a couple servings per day may be overkill on a fat loss diet, but may be worth consideration on a muscle building diet. For more information, here is an article that you may find useful: How Much Protein To Build Muscle

Kwesi (Kwesi Peters, CPT, Community Manager)

Question #2 – Can I eat sweet potatoes?

Question: Can i eat sweet potatoes if trying to get lean..any thoughts? appreciate it ! – Sumair
Answer: Sumair,
Sweet potatoes are a great source of fiber, and are very nutrient dense therefore you can definitely incorporate some sweet potatoes in your diet. Just be conscious of the portion sizes, as well as the added toppings (if any) that you plan to eat with it.

Kwesi (Kwesi Peters, CPT, Community Manager)

Question #3 – How many reps of V-Ups should I do?

Question: Should V-ups? be done in reps, or until I get tired? Newcomer to physical health here. (V-Up Video – http://www.youtube.com/watch?v=CRCprXsWSI4) – John
Answer: I would recommend that you do 10-15 reps, 2-3 sets of this exercise. Rest for about 30 seconds between, or alternate it with an extension exercise (or a plank, if you really want to challenge your core). Start with the easiest variation and build to the most challenging variation. Although this exercise is better for your spine than a standard V-Up, you still don’t want to overdo the movement. As you fatigue, your form suffers and you lose the integrity of the exercise. Focus on quality, not quantity.

Kristin (Kristin Rooke, CSCS, CPT)

Question #4 – Can you create a customized workout routine for runners?

Question: Hi Marc,
I have been following the sample work out routine for runners (See: Strength Training For Runners) and I absolutely love it! I already feel a difference in my runs!

Just wondering what you would charge to put together a couple more routines? Unfortunately I do not live in NYC (I live in Toronto, ON Canada) and therefore unable to attend a consultation or personal training sessions.

Please let me know if you would be willing to provide this and what steps would be necessary to move forward.

Thanks again – Kristin

Answer: Hi Kristin,

Thanks so much for reaching out and I’m super happy to hear you are enjoying that running workout.

Unfortunately, we don’t put together customized routines at this time. We only are able to do that for our personal training clients after a lengthy fitness assessment.

With that said, I think you can use the basic structure of the workout routine I provided to add more variety to the workouts. For example, if there is a horizontal pushing motion, you can use a pushup, a DB Bench, standing chest press using a cable machine, so there are several exercises you can use as a substitute for any given movement pattern.

Hope that’s helpful and best of luck!


Marc Perry ( Marc Perry, CSCS, CPT)

Question #5 – How Can I Share The Method of the BuiltLean Program?

Question: I started your program about a month ago and have had awesome results so far! However, now I’m being discouraged by my family and others by seeing how they’ve been able to lose weight in a shorter period of time. How can I convince them that my program is optimal? – Abdul
Answer: Convince them by showing them the full results after the 8 week program is completed; and once you’ve finished the program, continue to workout regularly to show that, yes it did take a while, but you’ll be built lean for the rest of your life. It’s also important to understand the difference between weight loss and fat loss. Losing weight is easy (fat and muscle), losing only fat takes more time. Losing fat is what getting lean is all about. No need to be discouraged Abdul, you have the support of the entire BuiltLean staff as well as the BuiltLean community, and in a few weeks, you’ll have the support of your family and other as well.

Kwesi Peters ( Kwesi Peters, CPT, Community Manager )


  • mary says:

    I look forward to the Q&A. It is always so interesting and informative. Thank you built lean team!

    • Marc Perry, CSCS, CPT says:

      @mary - thank you for reading them!

  • Andy says:

    HI Marc thanks for the info on fat loss that's one of my biggest problem. I'm 52 yeas old in decent shape workout 3 times a week but my belly fat still there. I here that it's low t an figure that can't do anything about it. So I just workout just to b heathy. Thanks

    • Marc Perry, CSCS, CPT says:

      Hey Andy, losing belly fat as you age can seem very frustrating, but I do think it's possible. What I recommend if you do want to get leaner is creating or following a specific plan so that you can measure your progress and use your energy effectively. Getting more specific on your eating plan for example can make a world of difference. You can check out our programs or create your own. If we don't follow a plan we "try" to lose fat, or go in circles without getting any results. Committing to getting results by following a specific plan is the best choice I believe.