How many egg whites can you consume in a day during muscle building and fat loss?

As we all know eggs do not have carbohydrates – it has protein and fat. Here we are talking about egg whites and when talking about egg whites, we are talking about protein only. How much we can consume in a day? Well, that depends on your macro, your protein intake and your overall diet.


Well, you can consume 6-8 eggs in a serving. If we exclude the yolk i.e. the yellow part of the egg, then an egg  contains 4 grams of protein. So how much you can take? 6 eggs, that equals to 24 grams of protein. So 1 cube of whey is equal to 6 egg whites that has 24 grams of protein. You can consume minimum of 6 egg whites in a serving either your goal is muscle building or fat loss.

Now how many times in a day can you consume? You can consume it in interval of every 2-3 hours. It’s a protein and it won’t cause you any harm. You can take it in the form of egg whites, chicken, fish, meat or anything. You have to consume it in every 2-3 hours. You can take 3 or 4 servings in a day,  that equals 6*3=18 eggs or 6*4=24 eggs, respectively.

If you are a beginner or an  intermediate, you can consume 6 egg whites that gives you 24 grams of protein. If you are expert, i.e.  at an advanced level then you can consume 10-12 egg whites in a serving. If you don’t have any other protein source i.e. you don’t eat chicken or fish, then you have to consume eggs depending upon your level whether you are a beginner, intermediate or an expert and there you will consume minimum 3 servings of egg whites in a day. You are not consuming the yellow part here so the fat will not get into your body. You don’t want high calories and bad cholesterol. So you can take 3-4 servings of egg in a day.

If you have other protein sources like chicken, fish, whey protein etc. then  1-2 servings of egg in a day are good enough, else you can take minimum of 3 servings in a day. 1 serving can be either of 6 or 12 eggs depending on your level. If you are a beginner and you are consuming 12 egg whites, then you are wasting protein as your body won’t be able to absorb it and it will end up storing as a fat, hence protein  will get wasted. It’s 100% safe, no side effects. You can choose your intake depending upon your absorption rate.  Don’t overeat. As a beginner, your body can consume 500 calories and 24 grams protein and an expert can obviously absorb more than that. Drink sufficient water to regulate the nutrients throughout your body.

Subscribe to Blog

Subscribe to get blog updates

Join 1 other subscriber