Learn exactly how much protein to eat daily for fat loss, muscle gain, and longevity using accurate DEXA Scan lean mass data.
Protein is one of the most important nutrients for body composition, metabolism, and long term health. But most people have no idea how much they actually need. Eating too little slows muscle growth, reduces strength, increases hunger, and makes fat loss harder. Eating too much is rarely an issue, but eating the right amount is what creates the best results.
At Kalos, we use DEXA Scan data to help clients determine how much protein they should eat based on their lean mass, goals, and metabolic health. This ensures their daily intake supports fat loss, muscle retention, and long term vitality.
Protein supports more than just muscle growth. It is essential for:
If your protein intake is too low, your progress slows in every area.
The ideal protein intake depends on your goals, lean mass, and activity level. Here are the evidence based targets:
Aim for 0.8 to 1.0 grams per pound of body weight.
Higher protein helps preserve muscle while in a calorie deficit.
Aim for 0.9 to 1.1 grams per pound of body weight.
This supports growth and recovery from strength training.
Aim for 1.0 gram per pound of body weight.
This helps lose fat and build muscle at the same time.
Aim for 0.7 to 0.8 grams per pound of body weight.
Higher levels are still beneficial but not essential.
Using body weight alone is better than nothing, but using lean mass gives the most accurate estimate.
A DEXA Scan tells you exactly how much lean mass you have.
Once you know that number, you can calculate protein intake with precision.
For example:
If your lean body mass is 140 lbs, your protein goal would be:
This removes all guesswork and ensures your protein intake aligns with your composition.
You may need more protein if you experience:
Many Kalos clients discover through DEXA that their lean mass is lower than expected. Increasing protein intake often leads to immediate improvements.
Aim to split your protein across 3 to 4 meals for better absorption and recovery.
High protein diets naturally reduce cravings and keep you fuller longer, making fat loss easier.
A Kalos client was eating only 60 to 70 grams of protein per day despite strength training four times a week. Their DEXA scan revealed declining lean mass. After increasing protein intake to 140 grams per day and improving meal structure, their next scan showed:
The change came from hitting the right protein target consistently.
Protein is the foundation of a strong, lean, healthy body. By using DEXA Scan data to determine your ideal protein intake, you can support your metabolism, preserve muscle, improve fat loss, and perform at your best.
Eat enough protein each day and you will see measurable, lasting improvements in your physique and health.
If you are ready to take control of your health with the most accurate body composition analysis available, it is time to book your DEXA scan at Kalos. Whether you are looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.
Schedule your scan today at Kalos, your journey to data-driven fitness starts now.
Bay Area residents trust KALKalosOS to deliver results. We proudly serve the entire Bay Area including the following locations:
