Protein

How Much Protein Do You Need to Lose Weight?

Higher protein intake helps preserve muscle, boost satiety, and enhance fat loss during calorie restriction. Aim for 1–2 g/kg body weight daily (0.73–1 g/lb) for optimal weight loss.

To get your weight in kilograms (kg), divide your body weight in pounds by 2.2. This will give you your weight in kg.

Why Protein Aids Weight Loss

Protein has the highest thermic effect of any macronutrient, burning 20–30% of its calories during digestion. It also suppresses hunger hormones (ghrelin) while increasing fullness (PYY, GLP-1), making calorie deficits sustainable. Meta-analyses confirm high-protein diets (≥1.6 g/kg) preserve more lean mass and accelerate fat loss vs standard RDA (0.8 g/kg).

What Does That Much Protein Look Like?

Body Weight	Protein (g/day)	Examples
150	110-150 g	4 chicken breasts or 6 eggs + whey shake
200	145-200 g	Turkey stir-fry + Greek yogurt + protein bar

Examples of animal protein

Animal Protein	Grams of Protein	Quantity
Chicken breast	26-27	3 oz
Turkey breast	25	3 oz
Eggs	12	2 large
Greek Yogurt	20-26	1 cup
Cottage Cheese	12-14	1/2 cup
Tuna	20	3 ox

Distribute evenly across meals (25–40 g/meal) for best muscle protein synthesis.