How much protein do I need to lose fat and build muscle at the same time?

The exact number depends on you. On Ep. 257, Nikkiey says it ranges from about 0.8 to 1 gram per pound of body weight or goal body weight, depending on your lifestyle, your weight and where you are right now. If you weigh 250 pounds, she won't tell you to eat 250 grams. She uses your goal weight. Her recomposition video gives 0.7 to 1 gram per pound of goal weight, so a 140-pound goal means 100 to 140 grams a day. Other episodes simplify it to one gram per pound. Whichever number you land on, she says to hit it every day, not just on good days.

Why so much? Nikkiey explains that protein helps you keep and build muscle while you lose fat. It keeps you fuller, steadies your blood sugar, and your body burns more calories digesting it. On Ep. 8, she warns that chasing weight loss alone costs you muscle along with fat and leaves you a "skinnier, fatter version" of yourself. On Ep. 257, she adds that protein won't make you bulky. Building muscle takes time, consistency and serious intention.

Protein works alongside two other habits. Nikkiey pairs it with heavy compound lifting three to four times a week and with eating enough overall, because your body can't build anything while it's starving. If you've been under-eating protein and over-relying on cardio, the problem was the plan, not you.