The actual recommendation for someone with your goals (dieting and presumably exercising with a fat loss goal) is listed below under “active recreational athlete” and “adaptation period”. You should strive for 1.2—1.8 grams of protein per 1 kg of body weight, or .5--.8 grams of protein per 1 pound of body weight. More...

While it is true that you need some protein after a workout, carbohydrate should be present in an amount that is 2-4 times greater than protein. More...