#73 - How Much Protein Do You Actually Need to Lose Weight?

"Eat more protein" is good advice, but it's too vague to actually act on. In this episode, we break down what that advice actually means in practice: how much protein you really need to lose weight, why the old "1 gram per pound of bodyweight" rule is overkill for most people, and a much more realistic range to aim for instead. We get into the minimal effective dose approach to protein, why roughly 100 grams a day is a solid ballpark for most women, the best lean protein sources to stock in your kitchen, and why the "right" protein source is the one you'll actually eat consistently. We also cover why you keep running out of high protein foods by Wednesday, how to pre-track your day so you're not guessing, why overeating at night is almost always caused by under-eating during the day, and Daniel's "apple test" for figuring out if a craving is real hunger. Book a 15-minute Strategy Call with Daniel here: ⁠rosentrain.com/coaching Timestamps: 00:00 - Intro 00:34 - Why "just eat more protein" isn't specific enough 02:01 - Protein on GLP-1 medications 02:31 - The "1 gram per pound of bodyweight" myth 04:19 - A more realistic range: 0.7-1g per pound of your goal weight 05:05 - The minimal effective dose approach 07:26 - Why roughly 100 grams a day is a solid target for most people 11:34 - Best sources of lean protein 13:11 - Cottage cheese, personal taste, and eating what you'll stick with 16:36 - Turning protein into a math problem with tracking 17:11 - Why protein timing matters (morning vs. night) 19:34 - Easy add-ons: egg whites and protein powder 21:17 - Pre-tracking your day so you're not guessing 22:31 - Why you keep running out of protein by Wednesday 25:12 - Grocery delivery, stocking up, and backup plans 27:26 - High protein snacks: fix the meals first 29:06 - Why evening overeating is caused by under-eating during the day 30:38 - Late night snacks and the "apple test" 33:37 - Final takeaways Find out more about coaching with us here: rosentrain.com/coaching Follow Daniel on Instagram: instagram.com/rosentrain/ Follow Santo on Instagram: instagram.com/santo.chiappetta/ This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: [rosentrain.com/disclaimer](rosentrain.com/disclaimer)