Protein/calorie requirements just starting out

[FallenWyvern]

^^^Calorie deficit is the only way to lose weight.

I would research calculating your BMR (google it) and eat 500 calories less + exercise. Every 3500 calories in deficit will net you 1lb of body weight.

Make sure you eat at least 1.5 grams protein per pound of lean body mass if you want to retain muscle.

Lastly cardio, cardio and more cardio.

[sweeney todd]

^^^Calorie deficit is the only way to lose weight.

I would research calculating your BMR (google it) and eat 500 calories less + exercise. Every 3500 calories in deficit will net you 1lb of body weight.

Make sure you eat at least 1.5 grams protein per pound of lean body mass if you want to retain muscle.
Lastly cardio, cardio and more cardio.

this is the most overstated and misinformed topic on the net. a 200 pound person does not need 300 grams of protein a day to retain mass. maybe strain the shit out of their kidneys but not grow muscle.

protein should be distributed by kgs not lbs and power and strength athletes could easily retain and gain at 1.6 to 2.4 grams per kilogram. so a 200 pound person could easily retain mass and even grow with 145 to 220 grams of protein. at 200 pounds, im making better muscle gains/fat loss with 200 grams of protein than i did with the internet recommendations of 300. much better.