Protein for weight loss — how much you need and why it works
If you are trying to lose weight, protein is the most useful thing to get right after your calories. It keeps you full, protects your muscle and makes the weight you lose more likely to be fat.
Why protein helps you lose weight
It keeps you full
Protein is the most filling of the three macronutrients. Meals with plenty of protein tend to keep hunger away for longer than meals built around carbs or fat, so it is easier to eat a little less without feeling deprived.
It protects your muscle
When you eat fewer calories than you burn, your body can break down muscle as well as fat. Eating enough protein, especially together with some strength training, signals your body to keep that muscle. That matters because muscle keeps you strong and helps you look toned rather than just smaller.
It costs more energy to digest
Your body uses more energy to digest protein than carbs or fat. It is not a huge effect, but it adds up over weeks.
How much protein for weight loss?
Aim for about 1.6 grams of protein per kilogram of body weight per day (around 0.7 g per pound). If you train regularly, a little more is fine.
If you have a lot of weight to lose, use your goal weight instead of your current weight. That gives you a target you can actually reach and stops it from dropping as you lose.
| Goal weight | Daily protein (1.6 g/kg) |
|---|---|
| 55 kg / 121 lb | 90 g |
| 65 kg / 143 lb | 105 g |
| 75 kg / 165 lb | 120 g |
| 85 kg / 187 lb | 135 g |
The protein calculator does this for you when you pick “Lose fat” and enter a goal weight.
The leanest protein sources
When calories are limited, choose foods that give you a lot of protein for few calories:
- Chicken breast: about 53 g per breast
- Turkey breast: 29 g per 100 g
- Cod and tilapia: 23–26 g per 100 g
- Shrimp: 24 g per 100 g
- Canned tuna: about 31 g per can
- Egg whites: about 27 g per cup
- Greek yogurt and skyr: 16–17 g per pot
- Cottage cheese: about 25 g per cup
- Whey protein: about 24 g per scoop
Plant-based? Tofu, tempeh, lentils and edamame are all good choices. See vegetarian and vegan protein sources.
Be careful with foods that are high in protein but also high in calories, like peanut butter, almonds and cheddar. They are fine in measured portions.
Five simple habits
- Build every meal around a protein. Pick the protein first, then add vegetables and carbs.
- Front-load your day. A high-protein breakfast makes the rest of the day easier.
- Swap your snacks. Trade crisps and biscuits for Greek yogurt, a protein bar, jerky or a string cheese. See high-protein snacks.
- Lift something. Two or three strength sessions a week help protein do its job of protecting muscle.
- Track it for two weeks. Most people overestimate how much protein they eat. Tracking shows you where the gaps are.
The bottom line
Eat about 1.6 g of protein per kg of your goal weight, spread over your meals, and choose lean sources. Combine that with a modest calorie deficit and some strength training, and you will lose fat while keeping the muscle you have.
This guide is general wellness information, not medical advice. Talk to a healthcare professional before changing your diet, especially if you have a health condition, are pregnant or breastfeeding, or are under 18.