# How Much Protein to Lose Weight: Grams Per Day, Worked Out for You _How much protein you need while losing weight, which weight to base it on, how it fits your calorie budget, and the foods that give the most protein per calorie._ **The short answer** **To lose weight while keeping muscle, most adults do well with about 1.2 to 1.6 grams of protein per kilogram of body weight daily.** That's roughly 0.55 to 0.7 grams per pound. If you have a lot of weight to lose, base the number on your goal weight rather than your current weight. Spread it across meals at about 25 to 30 grams each. For most calorie targets, that works out to roughly a fifth to a third of your daily calories. - **1.2–1.6 g** - Protein per kilogram a day while losing weight - **25–30 g** - A good amount of protein for each meal - **441 cal** - Fewer eaten a day after doubling protein in one trial - **111 cal** - What 25 g of protein costs from canned tuna "Eat more protein" is one of the most common pieces of weight-loss advice, but the numbers behind it are confusing. Some sources say 0.8 grams per kilogram, others say a gram per pound, and few explain whether to use your current weight or your goal. This guide sorts that out. It explains why protein matters more when you're eating less and how much research supports. Then it works through which weight to use and how protein fits inside a real calorie budget. Finally, it compares which foods give you the most protein for the fewest calories, and when to be careful with high intakes. ## Why Protein Matters More in a Calorie Deficit When you eat less than you burn, your body draws on stored fat, but it can also break down some muscle. Protein helps limit that muscle loss, and it typically keeps you fuller on identical calories. The evidence is consistent. A [2012 meta-analysis](https://doi.org/10.3945/ajcn.112.044321) of 24 trials compared higher-protein and standard-protein diets with the same calories. The higher-protein groups lost about 0.8 kilograms more weight and 0.9 kilograms more fat, while keeping about 0.4 kilograms more lean mass. An earlier [2006 analysis](https://doi.org/10.1093/ajcn/83.2.260) of 87 studies found a similar pattern. Diets with more than about 1.05 grams of protein per kilogram kept roughly 0.6 kilograms more fat-free mass, and the gap grew in studies lasting longer than 12 weeks. Fullness is the other important benefit. In a [2005 trial](https://doi.org/10.1093/ajcn.82.1.41), people who raised protein from 15% to 30% of their calories ate about 441 fewer calories a day without being told to cut back. The [hunger guide](/always-hungry-in-a-calorie-deficit/) covers that side in more detail. ## How Much Protein You Need The official Recommended Dietary Allowance for adults is 0.8 grams per kilogram of body weight a day. However, as a [2017 review](https://doi.org/10.3945/an.116.013821) explains, that number was set as the minimum needed to avoid losing body protein. It isn't intended as a target for someone trying to lose fat while preserving muscle. The same review notes that the accepted healthy range for protein is much wider, at 10% to 35% of daily calories. For weight loss, a [2015 research review](https://doi.org/10.3945/ajcn.114.084038) concluded that diets with 1.2 to 1.6 grams per kilogram improve appetite, weight control and heart-health markers. It also suggested aiming for at least 25 to 30 grams at each meal. In pounds, 1.2 to 1.6 grams per kilogram works out to about 0.55 to 0.7 grams per pound. The popular "1 gram per pound" rule equals about 2.2 grams per kilogram. That's higher than most people need, and it's mainly been studied in lean, younger adults who train intensively. | Weight | Minimum (RDA) | Weight-loss range | | --- | --- | --- | | 130 lb | 47 g | 71–94 g | | 160 lb | 58 g | 87–116 g | | 190 lb | 69 g | 103–138 g | | 220 lb | 80 g | 120–160 g | ## Current Weight or Goal Weight? Protein needs follow muscle and other lean tissue far more than body fat. For someone carrying considerable extra weight, multiplying current weight by 1.2 to 1.6 can therefore produce a number that's larger than necessary. It can also be difficult to fit into a calorie budget. Take a person who weighs 250 pounds with a goal of 180. Based on current weight, the range is 136 to 181 grams a day. Based on goal weight, it's 98 to 131 grams. Even that lower range is above the 91-gram RDA for their current weight, so it still covers the minimum comfortably. For most people with more than 30 or 40 pounds to lose, goal weight is the more practical basis. If you're close to your goal already, the two numbers are nearly the same, so either works. ## Fitting Protein Into Your Calorie Budget Each gram of protein has 4 calories, so a protein target also takes up part of your calorie target. The table uses the same three example people from the [calorie target guide](/how-many-calories-to-lose-weight/), with protein based on goal weight. | Person | Daily calories | Protein | Share of calories | | --- | --- | --- | --- | | Woman, 35, goal 145 lb | 1,500 | 79–105 g | 21–28% | | Man, 45, goal 190 lb | 2,160 | 103–138 g | 19–26% | | Woman, 60, goal 135 lb | 1,200 | 73–98 g | 24–33% | Every example fits inside the 10% to 35% range. The tighter the budget, however, the larger the share protein takes, which leaves less room for fats and carbohydrates. On 1,200 calories, the top of the range uses about a third of the day's calories, so lean protein choices matter more. ## The Most Filling Protein for the Calories Protein foods differ considerably in how many calories accompany each gram of protein. The table shows how many calories it takes to get 25 grams of protein, a typical per-meal target, using [USDA FoodData Central](https://fdc.nal.usda.gov/) values. | Food | Serving: protein | Calories for 25 g protein | | --- | --- | --- | | Shrimp, cooked | 3 oz: 20 g | 103 | | Canned light tuna, in water | 3 oz: 17 g | 111 | | Chicken breast, roasted | Half breast: 27 g | 133 | | Plain nonfat Greek yogurt | One 6-oz cup: 17 g | 145 | | 93% lean ground beef | 3 oz: 22 g | 184 | | 2% cottage cheese | 1 cup: 24 g | 194 | | Firm tofu | ½ cup: 22 g | 208 | | Salmon, farmed | 3 oz: 19 g | 233 | | Edamame | 1 cup: 19 g | 254 | | Eggs, hard-boiled | 2 large: 13 g | 308 | | Lentils, cooked | 1 cup: 18 g | 322 | | Black beans, cooked | 1 cup: 15 g | 372 | | Peanut butter | 2 tbsp: 7 g | 673 | Lean seafood, poultry and Greek yogurt deliver the most protein per calorie. Salmon, eggs, beans and lentils cost more calories per gram, but they bring fiber, healthy fats or other nutrients, so they still earn a place. Peanut butter and nuts are mostly fat, which is why they work better as small extras than as a main protein source. The [hidden calories guide](/hidden-calories/) covers why spoonfuls of them add up. A practical pattern is one lean protein at each meal, plus a protein-rich snack such as Greek yogurt or cottage cheese if you're short at the end of the day. ## When to Eat More, and When to Be Careful ### If You Lift Weights Strength training and protein work together. In a [2016 trial](https://doi.org/10.3945/ajcn.115.119339), young men eating about 40% fewer calories trained six days a week for four weeks. Those on 2.4 grams of protein per kilogram gained more lean mass and lost more fat than those on 1.2 grams. That's a demanding setup, but it shows why people who train hard often aim for the top of the range or above. Even regular brisk walking, covered in the [walking guide](/walking-for-weight-loss/), pairs well with a protein-rich diet. ### If You're Over 65 Older adults lose muscle more easily, so they usually need more protein, not less. An international [expert group](https://doi.org/10.1016/j.jamda.2013.05.021) recommends at least 1.0 to 1.2 grams per kilogram for people over 65, and 1.2 or more for those who are active. That makes protein especially important when an older adult is trying to lose weight. ### If You Have Kidney Disease High-protein diets aren't right for everyone. A [2020 kidney review](https://doi.org/10.1681/asn.2020010028) warns that high protein intake may speed kidney decline in people who have kidney disease or are at high risk for it. The same expert group above made an exception for people with severe kidney disease. So if you have kidney disease, diabetes with kidney involvement, or reduced kidney function, talk with your doctor or a registered dietitian before raising protein. **In WeightPlot** While you're losing weight, the app sets your protein target at 1.6 grams per kilogram of your goal weight, capped at 35% of your daily calories. Your food log shows protein next to calories, so you can see whether each meal is pulling its weight. ## Common Questions ### Should you use current weight or goal weight for protein? If you have more than 30 or 40 pounds to lose, goal weight usually gives a more realistic target that still covers your needs. ### Is 1 gram of protein per pound too much? For most people losing weight, yes. It's about 2.2 grams per kilogram, while 1.2 to 1.6 is enough for most adults. ### How much protein should you eat per meal? About 25 to 30 grams per meal is a common target. That's roughly a palm-sized serving of chicken or fish, or a cup of cottage cheese. ### Can you eat too much protein? Healthy adults can usually eat up to 35% of their calories as protein. People with kidney disease should get personal advice first. ## The Bottom Line Protein is one of the most useful levers in a calorie deficit. It helps you hold on to muscle, and it keeps you fuller on the same calories. For most adults, 1.2 to 1.6 grams per kilogram a day is enough, and goal weight is the better basis if you have a lot to lose. Spread it across meals at about 25 to 30 grams each, and lean on foods that give the most protein for the fewest calories. Lift weights if you can, and aim higher if you're over 65 or training hard. If you have kidney problems, get personal advice first. Get the protein right, and the calories you save are far more likely to come off as fat rather than muscle. **Key takeaways** - **Aim for 1.2 to 1.6 g of protein per kg,** about 0.55 to 0.7 g per pound. - With a lot to lose, base the number on your goal weight. - Target about 25 to 30 g at each meal. - Lean fish, poultry and Greek yogurt give the most protein per calorie. - Check with your doctor first if you have kidney disease. **Sources** - Wycherley TP, et al. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012;96:1281–1298. - Krieger JW, et al. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression. Am J Clin Nutr. 2006;83:260–274. - Weigle DS, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight. Am J Clin Nutr. 2005;82:41–48. - Wolfe RR, et al. Optimizing protein intake in adults: interpretation and application of the Recommended Dietary Allowance compared with the Acceptable Macronutrient Distribution Range. Adv Nutr. 2017;8:266–275. - Leidy HJ, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101:1320S–1329S. - U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy. - Longland TM, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016;103:738–746. - Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14:542–559. - Ko GJ, et al. The effects of high-protein diets on kidney health and longevity. J Am Soc Nephrol. 2020;31:1667–1679.