1Start at the top of the range
During fat loss, targets near 2.0โ2.4 g/kg are well supported. They preserve muscle, increase satiety, and help maintain adherence while calories are reduced.
Weight Loss
Protein intake for weight loss
Protein is the key nutrient for losing fat without losing muscle. While you cut calories, a higher protein intake protects lean body mass, keeps you fuller longer, and costs more calories to digest. Use the calculator below to see your daily target.
- โWeight-based protein target (g/kg)
- โRanges from sport-nutrition guidelines
- โFree, instant, no sign-up
Free ยท no sign-up ยท instantly calculates
Protein targets for weight loss at a glance
Example ranges for a 70 kg person. Move up or down in proportion to your own body weight โ for instance, at 80 kg multiply each range by 80 รท 70.
| Goal | Recommended range | Typical target | Note |
|---|---|---|---|
| Maintenance / general health | 84โ126 g/day | 105 g/day (1.5 g/kg) | 0.8 g/kg is the RDA minimum; 1.2โ1.8 g/kg suits most active adults. |
| Muscle gain / hypertrophy | 112โ154 g/day | 140 g/day (2 g/kg) | Gains in lean mass plateau around 1.6 g/kg/day (Morton et al., 2018). |
| Weight loss / fat loss | 126โ168 g/day | 154 g/day (2.2 g/kg) | Higher protein preserves lean mass while you cut calories. |
| RDA baseline | 56 g/day (0.8 g/kg) | Minimum | Minimum to avoid deficiency in healthy adults. |
How much protein when losing weight?
In a calorie deficit, your muscle tissue is more vulnerable, so protein recommendations go up. Most sport-nutrition authorities recommend 1.6โ2.4 g of protein per kg of body weight per day when cutting.
2Keep muscle, not just weight
Faster weight loss by cutting carbs first rather than protein. A high-protein deficit loses more fat and less muscle per kilogram lost.
3Spread it across the day
Aim for 20โ40 g of protein per meal (about 0.4 g/kg per meal) across 3โ5 meals to stimulate muscle protein synthesis throughout the day.
4Pair it with resistance training
Protein preserves muscle best when combined with resistance training. Even 2โ3 sessions weekly make a measurable difference during a cut.
High-protein foods for weight loss
Fill your deficit with foods that are high in protein and low in calories per serving. The food hub lists each food's protein, calories, and per-calorie protein density to make choice easy.
Frequently asked questions
Quick answers about protein intake for this goal.
How many grams of protein per day to lose weight?
โผ
For most people, 1.6โ2.4 g per kg of body weight per day โ with the upper end (2.0โ2.4 g/kg) better for preserving muscle during a calorie deficit. At 70 kg, that is roughly 112โ168 g per day.
Will eating more protein make me lose weight faster?
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Protein helps in three indirect ways: it keeps you full so you eat fewer calories, it costs more energy to digest (a higher thermic effect), and it preserves muscle so more of your weight loss is fat. It is not a replacement for a calorie deficit.
Do I need extra protein if I also train?
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Yes. Resistance training increases protein needs above the general recommendation โ roughly 1.6โ2.2 g/kg for active people trying to lose fat and keep muscle (Morton et al., 2018).
What is the best protein type for fat loss?
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A mix of lean animal and plant proteins works best. Lean chicken, fish, eggs, Greek yogurt, and whey are protein-dense with fewer calories; legumes and soy cover plant options.
How many calories should I cut while keeping protein high?
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A moderate deficit of 300โ500 calories per day below maintenance is sustainable and preserves muscle. Protein and training workload matter more than how aggressive the cut is.
Related protein calculators
Explore other protein tools and calculators.
Muscle gain โMuscle-building protein targetsWeight gain โBulking protein targetsRecomposition โLose fat & build muscleFor women โFemale-specific guidanceFor men โMale-specific guidanceFor athletes โPerformance & training targetsBy weight โ50โ100 kg targetsFood databases โHigh-protein foods hubMeal planner โBuild high-protein mealsCreatine calculator โCreatine dose, loading & water
This page provides general educational estimates based on body weight and current sports-nutrition guidelines (International Society of Sports Nutrition, American College of Sports Medicine, and the IOM Dietary Reference Intakes). It is not medical advice. For individualized guidance, especially with kidney or liver disease, diabetes, pregnancy, or other conditions, consult a registered dietitian or physician.