How Much Protein Should You Eat To Lose Weight?
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Medically reviewed by Kierra Brown, RDMedically reviewed by Kierra Brown, RD
No matter what your health goals are, eating enough protein is essential. Your body needs adequate protein to support immune function and hormone production and repair cells and tissues.
If your goal is to lose weight, eating more protein can help you feel fuller for longer and maintain lean muscle mass while you shed fat.
Experts are divided on exactly how much protein you should eat if your goal is to lose weight. However, there are general guidelines you can follow to ensure you’re eating enough protein for your health.
How Much Protein Should You Eat Per Day for Weight Loss?
The current recommended dietary allowance (RDA) for protein is 0.8 grams (g) of protein per kilogram of body weight, which is equal to 0.36 g of protein per pound of body weight. The RDA refers to the average daily intake that’s predicted to be sufficient to meet the needs of most healthy people.
Based on the RDA, a 150-pound person would need to eat 54 g of protein daily. Here’s what you’d need to eat to consume 54 g of protein in a day:
A 7-ounce (oz) container of Greek yogurt at breakfast (20 g of protein)
A 3-oz can of tuna at lunch (25 g of protein)
¾ cup of cooked lentils at dinner (11.5 g of protein)
If that doesn’t sound like much protein to you, you’re not alone. Critics argue that although the RDA is technically sufficient to meet the protein needs of most adults, it’s not nearly enough to support optimal health or weight loss.
Many experts assert that the RDA represents the minimum amount of dietary protein needed to prevent malnutrition but is not adequate for active adults who want to optimize their body composition or lose weight.
AMDRs
Acceptable Macronutrient Distribution Ranges (AMDR) are also used to calculate daily protein needs. AMDRs refer to the percentage of total calories consumed that may come from each of the three macronutrients, which include proteins, fats, and carbohydrates.
The AMDR for protein is 10 to 35 percent of total calories. On a standard 2,000-calorie diet, this ranges from 50-175 g of protein per day. It’s helpful to work with a registered dietitian (RD) to determine where your individual protein needs fall within this wide range.
Factors That Affect Protein Intake
There’s no single recommendation for how much protein to eat for weight loss since individual protein needs depend on the factors highlighted below.
Age
Most adults experience sarcopenia, a loss of lean muscle mass and strength, as they age. Maintaining lean muscle mass is critical for preventing falls, supporting a robust metabolism, and reducing the risk of chronic conditions like type 2 diabetes and heart disease.
It’s recommended that older adults consume 0.45-0.55 g of protein per pound of body weight daily. For a 150-pound person, that would be 67.5 g-82.5 g of protein per day.
However, older adults who are physically active or working on weight management may require more protein than this.
Current Bodyweight
The more you weigh, the more calories you need to consume to adequately fuel your body, even if your goal is to lose weight.
However, there’s debate around whether daily protein needs should be calculated based on one’s current body weight or ideal body weight. The term "ideal body weight" refers to a weight considered optimal based on your height and body frame size.
Some experts worry that calculating protein needs based on current body weight may result in excessive protein consumption for people with a body mass index (BMI) classified as "overweight" or "obese."
BMI Flaws
It’s important to remember that BMI does not account for body composition. Individuals may be categorized as "obese" based on their BMI despite having a very high amount of lean muscle mass.
Physical Activity Levels
Physical activity levels also alter your dietary protein needs. The International Society of Sports Nutrition (ISSN) recommends active adults eat 0.65-0.9 g of protein per pound of body weight, or up to 2.5 times the current RDA for protein if they want to build and maintain muscle.
Health Status
Individual protein needs also depend on your health status. For example, people diagnosed with chronic kidney disease (CKD), gout, or heart disease may benefit from eating less animal protein, even if their goal is weight loss.
Certain animal proteins are high in phosphorus, purines, and saturated fat, nutrients that may need to be limited by those managing a CKD, gout, or cardiovascular disease diagnosis.
Benefits of Protein for Weight Loss
It’s Satiating
Eating more protein supports weight loss by curbing both your appetite and caloric intake.
High-protein diets may increase the body’s production of appetite-suppressing hormones, including glucagon-like peptide-1 (GLP-1), the hormone targeted by medications like Ozempic and Wegovy.
There’s also evidence that a higher protein intake can temporarily lower ghrelin levels in the body. Ghrelin is often called the "hunger hormone" because it stimulates appetite and makes you more likely to seek and eat food.
It Supports Fat Loss
Eating more lean protein while consistently strength training is the best strategy for healthy weight management.
Focusing only on cutting calories—without simultaneously consuming adequate protein and lifting weights—usually leads to a loss of muscle mass. Having less muscle mass can result in a slower metabolism, which makes it harder to lose weight and keep it off.
Consuming enough protein while eating at a caloric deficit can help you maintain lean muscle mass while you shed fat mass.
Protein recommendations for weight loss and muscle gain vary by source. For example:
Research published in the journal Advances in Nutrition recommends higher weight individuals pursuing weight loss incorporate regular resistance training and eat at least 1.5 times the RDA for protein, or a minimum of 0.54 g of protein per pound of bodyweight, while eating at a caloric deficit to help preserve muscle mass while shedding fat.
A 2022 study reported that roughly 0.7 g of protein per pound of body weight may be the optimal daily protein intake to build and maintain muscle mass and strength.
The National Academy of Sports Medicine (NASM) recommends even more. The organization suggests that the average active person consume 0.73-1 g of protein per pound of body weight when trying to lose weight, while athletes and heavy exercisers eat 1-1.5 g of protein per pound of body weight when trying to lose weight.
It Helps Stabilize Blood Sugar Levels
Eating more protein may indirectly affect your weight by increasing insulin sensitivity.
Insulin is a hormone that helps the body utilize sugar for energy instead of storing it as fat. Insulin resistance, which occurs when cells become less responsive to insulin, can contribute to prediabetes and weight gain.
Eating more protein can help improve insulin resistance, as animal proteins like eggs, poultry, and seafood don’t contain carbohydrates.
Eating less refined carbohydrates and emphasizing lean proteins, fiber-rich foods, and heart-healthy fats supports healthy blood sugar control and improved insulin sensitivity, both of which may support weight loss over time.
High-Protein Meals for Weight Loss
High-protein foods include poultry, red meat, pork, seafood, eggs, and dairy. Plant-based foods like legumes, soy, nuts, and seeds are also great protein sources.
Work with a registered dietitian (RD) who can help you determine how much protein you should eat daily and suggest balanced meals that support your health goals.
Here are a few examples of nutritious meals that provide ample protein:
Greek yogurt bowl: A 0.75-cup 2% plain Greek yogurt topped with 0.5 cup blueberries, 1 tablespoon (tbsp) chia seeds, 1 tbsp hemp seeds, 2 tbsp walnuts, and 1 teaspoon (tsp) maple syrup provides 25 g of protein.
Veggie scramble with avocado toast: Two whole eggs + one-third cup egg whites scrambled with 2 cups baby spinach and a side of one slice of whole wheat toast topped with one-third of an avocado and 1 tbsp of hemp seeds provides 30 g of protein.
Tuna salad pita: Homemade tuna salad made from one can of skipjack tuna mixed with 2 tbsp 0% plain Greek yogurt, juice from one lemon, and 1 tsp mayo stuffed into a toasted six-inch whole wheat pita with a side of 1.5 cups vinegar-based coleslaw provides 35 g of protein.
Lentil pasta with chicken sausage: Two ounces of red lentil pasta paired with 1.5 chicken sausage links, 1.5 cups sautéed kale, 0.5 cup tomato sauce, and 1 tbsp parmesan cheese provides 40 g of protein.
Burrito salad: Two cups chopped romaine, 0.5 cups canned black beans, 3 oz of cooked lean ground turkey, 0.5 cups cooked brown rice, five cherry tomatoes, 2 tbsp of guacamole, 2 tbsp of shredded cheese, and 2 tbsp of 0% Greek yogurt provides 40 g of protein.
Risks of Consuming Too Much Protein
Though athletes and heavy exercisers may require more protein, most adults don't need to eat more than 0.9-1 gram of protein per pound of body weight in order to lose weight.
Getting more than 35% of your total calories from protein is also not recommended. On a standard 2,000 calorie diet, this equates to eating more than 175 grams of protein daily.
Eating excessive amounts of protein can come with potential risks over time, including:
Constipation: Especially if animal proteins replace high-fiber foods in your diet
Weight gain: If your high protein intake causes you to eat more calories than you need
Kidney stones: Especially if you eat large amounts of animal proteins
Compromised kidney function: Particularly if you’ve been diagnosed with chronic kidney disease or who have had a kidney removed
Higher cholesterol: Especially if you replace high-fiber plant foods with animal proteins rich in saturated fat
Higher risk of colon cancer: Especially if red and processed meats replace high-fiber foods in your diet
Other Ways To Support Weight Management
A calorie-restricted, high-protein diet coupled with regular resistance training is essential for healthy weight management.
The Centers for Disease Control and Prevention (CDC) recommend at least 150 minutes of moderate-intensity exercise weekly, including two days of strength training work. Increasing the frequency and duration of your strength training workouts is recommended if your goal is weight loss.
Here are additional tips for weight management:
Stay adequately hydrated by drinking about half of your body weight in ounces of water daily (for example, 100 oz of water for a 200-pound person)
Eat plenty of dietary fiber—at least 25 g of fiber daily for women and at least 38 g daily for men
Get 7-9 hours of sleep nightly
Reduce your intake of ultra-processed foods
Lower your stress levels
Limit your alcohol intake
Stabilize your blood sugar levels with a balanced diet and regular exercise
A Quick Review
There is no single recommendation for how much dietary protein you need to eat to lose weight. Age, physical activity levels, current body weight, and health history all influence how much protein you should eat for sustainable weight management.
A good rule of thumb is to eat 0.55-1 g of protein per pound of body weight if your goal is to lose weight. Athletes and heavy exercisers may require even more protein. Work with a registered dietitian who can determine your unique protein needs within this wide range.
Eat at a slight caloric deficit and incorporate regular strength training workouts to maintain lean muscle mass while steadily losing fat mass.
Finally, emphasize protein sources that are heart-healthy and minimally processed, such as fresh poultry, seafood, eggs, soy, plain Greek yogurt, legumes, nuts, and seeds.
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