How Much Protein Do You Need to Lose Weight? A Simple Guide
By WellnessVigor · Updated October 9, 2026 · 7 min read
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Protein is the most important nutrient to get right when you are losing weight. It keeps you full, helps protect muscle and makes a calorie deficit easier to stick to. But how much do you actually need?
Here is a simple, research-based way to find your number, plus easy ways to reach it.
Quick answer
The basic recommendation for adults is 0.8 g of protein per kg of body weight, but for weight loss many experts suggest about 1.2 to 1.6 g per kg. For a 70 kg (154 lb) person that is roughly 85 to 110 g a day, spread across meals at about 25 to 30 g each. People with kidney disease should check with their doctor first.
- Fullness: protein helps you feel satisfied for longer, so you naturally eat less.
- Muscle protection: in a calorie deficit, enough protein (especially with strength training) helps you lose fat rather than muscle.
- Calories burned in digestion: your body uses more energy digesting protein than carbs or fat.
How to calculate your protein needs
Step 1: Find your weight in kilograms (pounds divided by 2.2).
Step 2: Multiply by 1.2 to 1.6.
Examples:
- 60 kg (132 lb): about 72 to 96 g a day
- 70 kg (154 lb): about 84 to 112 g a day
- 85 kg (187 lb): about 102 to 136 g a day
If you carry a lot of extra weight, using your goal weight in the calculation gives a more realistic number. Or simply use our protein intake calculator.
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Protein in common foods
Here is roughly how much protein you get from everyday foods:
| Food and portion | Protein (approx.) |
|---|---|
| Chicken breast, cooked, 100 g | 31 g |
| Canned tuna, drained, 100 g | 25 g |
| Salmon, cooked, 100 g | 22 to 25 g |
| Cottage cheese, 1 cup (225 g) | 25 g |
| Plain Greek yoghurt, 170 g | 15 to 17 g |
| Lentils, cooked, 1 cup | 18 g |
| Firm tofu, 100 g | 10 to 17 g |
| Egg, 1 large | 6 g |
| Milk, 250 ml | 8 g |
| Peanuts, 30 g | 7 g |
Values are approximate, based on USDA FoodData Central. Check labels for exact amounts.
Easy ways to eat more protein
- Start the day with 20 to 30 g. See 10 high-protein breakfast ideas.
- Fill a quarter of every plate with protein.
- Keep easy snacks on hand: Greek yoghurt, boiled eggs, cottage cheese, edamame, roasted chickpeas.
- Add beans or lentils to soups, salads and curries.
- Use a protein shake on busy days.
A convenient option for busy days
Ready-to-drink shakes are not magic, but they make hitting your protein target easier when you are short on time.
BEST READY-TO-DRINK SHAKE
Premier Protein Shake
A widely available ready-to-drink shake with about 30 g of protein per bottle, handy for busy mornings or as an afternoon snack.
Pros
- High protein per serving
- No mixing needed
- Many flavours
Cons
- Contains sweeteners
- Less filling than a whole-food meal
Is too much protein harmful?
For healthy adults, protein intakes in the ranges above are generally considered safe. People with chronic kidney disease or other medical conditions should follow their doctor’s advice, as they may need to limit protein. Drink enough water and keep fibre high from vegetables, fruit and whole grains.
Keep reading
Frequently asked questions
How much protein do I need per day to lose weight?
Can eating more protein help me lose belly fat?
Is 100 grams of protein a day too much?
What is the best time to eat protein?
Sources
This article is for general information only and is not medical advice. See our Medical Disclaimer.