question about nutrition - help!

[abuzzzz]

So right now, I'm 5'3" and weigh 133.8lbs, my ultimate weight loss goal is 128 which is where I want to stop losing. Since I am about 6lbs away from my goal, the pounds are getting harder and harder to lose. Im wanting to lose fat and maintain the muscle that I already have. Does anyone have any recommendations on how much protein I should be eating a day? like how many grams?

[Gandhi]

abuzzzz

The Ideal Daily Protein Intake would be between 0.8-1.5 grams of protein per pound of body weight .A 130lb woman like you with  the goal of building some muscle, or getting “toned,” or losing fat (while maintaining muscle). should  simply multiply 130 by 1-1.2 and get a daily protein intake of between 130-156 grams per day.

The diet should comprise of 

• Chicken (skinless)
• Turkey (skinless)
• Fish (all kinds)
• Pork (leaner cuts)
• Whole Eggs
• Egg Whites
• Protein Supplements (whey protein powder, casein protein powder, protein bars, etc.)
• Beans (all kinds)
• Milk
• Cheese

Regards

Dr Gandhi

[Dominique]

The range I see most commonly recommended is the same as the one mentioned by @Gandhi: 0.8 to 1.2 grams of protein per pound of bodyweight (1.5 would seem to me to be on the very high side). 130 grams would sound OK to me. I’ve averaged 125 to 145 grams lately (I’m 65 kg, i.e. 143 lbs). With that amount, I’m able to lose (very slowly), but I almost never feel hungry (proteins are good at "stuffing" you).

In addition to eating a sufficient amount of protein, you would obviously want to continue doing some kind of resistance training. You can only build/preserve muscle mass if you actually use those muscles.