How much protein to lose weight: simple math and a sample day

How much protein to lose weight: the short answer

To work out how much protein you need to lose weight, start with the basic minimum for good health. The European Food Safety Authority (EFSA) sets it at 0.83 g of protein per kg of body weight a day for adults¹; Harvard gives almost the same number, 0.8 g per kg, or just over 7 g for every 20 lb².

That's the minimum, though, and it's meant for people keeping their weight steady. When you eat less to lose weight, a review of the research suggests 1.2 to 1.6 g per kg a day, with at least 25–30 g of protein per meal, to help with hunger and weight management³.

Body weight	Minimum (0.8 g/kg)	To lose weight (1.2–1.6 g/kg)
120 lb (55 kg)	about 45 g	65–90 g
155 lb (70 kg)	about 55 g	85–110 g
185 lb (85 kg)	about 70 g	100–135 g
220 lb (100 kg)	about 80 g	120–160 g

The numbers are rounded: think of them as a ballpark, not a target to hit to the gram.

Why protein helps when you're trying to lose weight

It keeps you full longer

Protein is the most filling nutrient. In one study, 19 people raised their protein from 15% to 30% of their daily calories, with no limit on how much they ate: they spontaneously ate about 440 fewer calories a day and lost weight over 12 weeks, mostly fat⁴.

It's a small study, but the idea is simple: a meal with enough protein carries you further, so you reach the next one less hungry.

It protects your muscle

When you lose weight, part of what you lose can be lean mass, including muscle. An analysis of 24 studies with more than 1,000 people compared diets with the same calories but more or less protein: with more protein, people lost a bit more fat and less lean mass⁵.

The differences were modest (less than 2 lb on average), but they point the right way: less muscle lost also means a metabolism that slows down less. The effect seems especially important after 50, when muscle is lost more easily⁶.

How to work out your protein in 3 steps

1Start from your weight

The usual formula uses kilograms: weight in kg × grams per kg. If you think in pounds, divide your weight by 2.2 first. For someone who weighs 155 lb (70 kg), for example:

• 70 × 1.2 = 84 g a day
• 70 × 1.6 = 112 g a day

If you have a lot of weight to lose, ask your doctor or a registered dietitian which weight to use: with your current weight, the result can come out higher than you need.

2Pick the right factor for you

Your situation	Grams per kg a day
Keeping your weight steady	about 0.81
Losing weight with an ordinary, fairly active life	1.2–1.63
Losing weight after 50	at least 1.06
Daily weight training and a large calorie deficit	possibly more, but only in special cases7

The last row applies to very few people: in one study, young men training 6 days a week on a very large calorie cut kept more muscle on 2.4 g per kg than on 1.2 g⁷. If you simply want to lose weight, 1.2–1.6 g per kg is plenty.

3Spread protein across your meals

Many people eat very little protein at breakfast and a lot at dinner. It works better to spread it out: around 25–30 g per meal³, with the rest in snacks.

Try this: for one week, add a protein source to breakfast: a Greek yogurt, an egg or a slice of toast with cottage cheese. It's the easiest meal to pick up extra grams.

How much protein is in everyday foods

You don't need special products to reach your target. Here are some common portions, with values rounded from the US Department of Agriculture's food database⁸:

Food	Portion	Protein (approx.)
Egg	1 large egg (50 g)	6 g
Nonfat Greek yogurt	1 small pot (150 g / 5 oz)	14 g
Cooked lentils	1 cup (200 g)	18 g
Firm tofu	100 g (3.5 oz)	17 g
2% milk	1 glass (200 ml / about 7 fl oz)	7 g
Almonds	1 handful (30 g / 1 oz)	6 g
Pasta (cooked)	1 serving, 80 g dry (200 g cooked)	12 g

Notice the last row too: bread, pasta and grains aren't protein foods, but they do contain some, and it adds up over the day.

A sample day with about 85 g of protein

Here's what a day could look like for someone who weighs 155 lb (70 kg) and aims for 1.2 g per kg. Portions are a guide: your total calories depend on your own needs, which you can estimate with the guide on how many calories you should eat to lose weight.

Meal	What to eat	Protein (approx.)
Breakfast	Greek yogurt (150 g) with berries and 1 oz of almonds	20 g
Lunch	Whole-wheat pasta (80 g dry) with lentils (150 g cooked), cherry tomatoes and zucchini	26 g
Snack	A hard-boiled egg and an apple	6 g
Dinner	Pan-fried tofu (150 g) with broccoli, peppers and a little brown rice	26 g
Evening	A glass of milk	7 g
Total		about 85 g

Every meal has a protein source, but also vegetables and carbs. You can swap the tofu for eggs, fish or cottage cheese: for more ideas, see the guide on healthy dinners for weight loss.

Is plant protein enough?

Yes, as long as you mix it up. Harvard recommends getting protein from plants when possible and choosing beans, nuts, fish or poultry over red meat, while avoiding processed meats like bacon, hot dogs and cold cuts².

Beans and lentils also fill you up and are cheap: a few cans of chickpeas, black beans or lentils are some of the most useful things to keep in your pantry.

Is too much protein bad for you?

For healthy people, the amounts in this guide aren't a problem. An analysis of 28 studies with more than 1,300 adults without kidney disease found no harmful effect on kidney function from higher-protein diets⁹.

A few things to keep in mind, though:

• if you have kidney disease or another health condition, decide your protein intake with your doctor;
• more protein doesn't mean only protein: diets that cut out carbs, fruit and vegetables are hard to stick with and leave out fiber;
• you don't need supplements to reach your target: regular food is enough.

How to know if you're eating enough protein

The simplest way is to look at what you actually eat for a few days. Many people find that breakfast and snacks have almost no protein. Research also shows a consistent link between tracking your meals and losing weight¹⁰.

With eatamame, you just take a photo of your plate or describe it, even by voice: you instantly see estimated calories and macros, including protein, plus a star rating and a comment from the bean. In a few seconds you'll know whether the meal will carry you to the next one without hunger, or whether something's missing.

The most common mistakes

• Saving all your protein for dinner: breakfast and lunch end up light, and hunger shows up sooner.
• Forgetting about calories: protein has calories too. To lose weight, you still need to eat a little less than you burn.
• Trusting the word "protein" on the label: bars, cookies and protein snacks can be high in sugar. A Greek yogurt or an egg does the same job with fewer surprises.
• Cutting vegetables and carbs to make room for protein: a balanced plate is still the foundation, as the guide on how to lose weight without dieting explains.
• Eating the same foods every day: rotating beans, eggs, dairy, tofu and fish makes your day more varied and easier to keep up.