Protein for weight loss: how much, and from what
To lose weight while keeping your muscle, aim for about 1.2 to 1.6 g of protein per kilo of body weight a day, spread over your meals. For a 70 kg person, that is roughly 85 to 110 g a day.
Why protein helps you lose weight
- It keeps you full: protein is the most filling nutrient, which makes a calorie deficit easier to live with.
- It protects your muscle: when you eat less, enough protein and strength training keep the weight you lose coming from fat.
- It costs energy to digest: your body uses about 20 to 30% of protein calories to process it, against roughly 5 to 10% for carbs and less for fat.
How much protein do you need?
| Your situation | Per kg of body weight a day | For 70 kg |
|---|---|---|
| Minimum for a healthy adult | 0.8 g | 56 g |
| Losing weight | 1.2 to 1.6 g | 85 to 110 g |
| Building muscle with training | 1.6 g, up to 2.2 g | 110 to 155 g |
| On GLP-1 medication | 1.2 to 1.6 g, protein first | 85 to 110 g |
If you have a lot of weight to lose, base it on your goal weight rather than your current one. Enough sets your target at 1.6 g per kilo by default, and you can change it.
High protein foods per 100 g
| Food | Protein per 100 g | Calories per 100 g |
|---|---|---|
| Chicken breast, cooked | 31 g | 165 kcal |
| Tuna, canned in water | 25 g | 115 kcal |
| Salmon, cooked | 25 g | 205 kcal |
| Lean beef, cooked | 26 g | 215 kcal |
| Skyr or 0% Greek yogurt | 10 to 11 g | 60 kcal |
| Cottage cheese | 11 g | 100 kcal |
| Eggs (about 2) | 13 g | 145 kcal |
| Firm tofu | 12 to 15 g | 120 to 145 kcal |
| Lentils, cooked | 9 g | 115 kcal |
How to spread it over the day
Your body uses protein best in portions of about 20 to 40 g, three or four times a day, rather than all at dinner. Easy wins: eggs or skyr at breakfast, a palm of meat, fish or tofu at lunch and dinner, and a protein snack if you are short.
Breakfast
Skyr with fruit, or eggs on toast: 20 to 25 g.
Lunch
A chicken, tuna or lentil bowl: 30 to 40 g.
Snack
Cottage cheese, a glass of milk or a protein yogurt: 10 to 20 g.
Dinner
Fish, meat or tofu with vegetables: 30 to 40 g.
Is a lot of protein safe?
For healthy adults, the ranges above are safe. If you have kidney disease, ask your doctor first. Protein powders are convenient but not needed: real food covers it for most people. Protein works best inside a calorie deficit: work out your calories first.
Questions about protein
How much protein should I eat to lose weight?
About 1.2 to 1.6 g per kilo of body weight a day, spread over three or four meals. For 70 kg, that is roughly 85 to 110 g.
Does protein make you lose weight on its own?
No, you still need a calorie deficit. Protein makes that deficit easier: you stay full longer and keep your muscle.
Can I get enough protein without meat?
Yes. Eggs, dairy, skyr, tofu, tempeh, legumes and seitan cover it. Plant sources are a little less concentrated, so plan a protein food at each meal.
Do I need protein shakes?
No. They are a convenient way to top up on busy days, but food alone covers most people's needs.
Sources
- Leidy HJ, et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 2015.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine, 2018.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Journal of the International Society of Sports Nutrition, 2018.
- U.S. Department of Agriculture. FoodData Central.
This guide is general information, not medical advice. If you have kidney disease or another medical condition, ask your doctor before changing your protein intake.