How Much Protein is Recommended Every Day to Lose Weight?
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There’s no single best dieting strategy for weight loss, but certain evidence-based methods appear to work better than others. High-protein diets have increased in popularity because they can reduce appetite, boost metabolism and decrease fat mass. Plus, they provide the building blocks the body needs to maintain muscle mass while shedding body fat.
Alongside a caloric deficit, a diet built around an optimal protein intake can enhance your weight loss strategy and help you achieve your ideal body composition. Using a few key metrics, you can easily assess your protein needs and adjust your diet plan accordingly.
“Protein is a key component in weight loss or maintenance because it helps keep you full and regulates appetite,” says Natalie Rizzo, MS, RD. “Many people get enough protein at meals, but they tend to skimp on protein at snacks, which causes them to continue to feel hungry and overeat. Those extra calories add up and may prevent weight loss.”
However, you may be wondering: if all that’s required to lose weight is that you consume fewer calories than you burn, how does the amount of protein in your diet affect weight loss?
We’ll explain the relationship between protein and weight loss and help you calculate how much protein you should eat to lose weight according to your activity level, ideal body weight and fitness goals.
This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your healthcare provider before starting any new supplement or exercise regimen.
How Much Protein do I Need?
The amount of protein you need to lose weight varies depending on your daily calorie intake, body weight and activity level. The current guideline for recommended daily protein intake for adults is 0.8 grams per kilogram of body weight. This means taking your weight in pounds, dividing by 2.2 (to get your weight in kilograms) and then multiplying this number by 0.8. (Or more simply, you can multiply your body weight in pounds by 0.36.)
“However, this number is the absolute minimum amount of protein necessary to avoid deficiency,” says Sarah Amelia Wenig, MS, RDN. ”But, this number also does not take into account activity level or the natural decline of muscle mass that occurs as we age, known as sarcopenia.”
Daily calorie intake
Clinical recommendations suggest that you get around 25 to 35 percent of your daily calories from protein to support weight loss. Dietary protein contains four calories per gram. This means if you consume 1,500 calories per day, then you should eat about 94 to 132 grams of protein every day.
Goal weight
Alternatively, you can base your protein needs on your goal weight. For the average person, a daily protein intake between .75 and one gram per pound of body weight (1.65 to 2.2 grams of protein per kilogram of body weight) is suggested to lose weight. In other words, if your goal weight is 200 pounds, then you should be eating between 150 to 200 grams of protein each day.
Activity level
If you have a very active lifestyle, you will likely need a higher protein intake to support your weight loss. Athletes, bodybuilders and regular gym-goers should eat between one to 1.5 grams of protein per pound of their goal weight (2.2 to 3.4 grams of protein per kilogram) to lose weight and maintain lean muscle mass.
How to calculate protein
If you want to base your protein needs on your daily calorie intake, you can calculate the number of grams of protein by multiplying your calorie intake by 0.075. For example, on a 1,500 calorie diet you would eat 1,500 x 0.075 ≈ 113 grams of protein every day.
Keep in mind that the body can only absorb and use a certain amount of protein at once (about 25 to 35 grams). It’s best to spread out your protein intake throughout the day rather than consume a large amount at one meal.
For individuals who have lower or average activity levels, aim to eat a minimum of 30–50 grams of high-quality protein per meal and a snack with at least 15-20 grams of protein. This is typically easy for most people with lunch and dinner, says Wenig. “For example, a whole piece of chicken breast is around 42 grams of protein. And having a snack, such as a Greek yogurt gets you to 15 grams. Breakfast can be more challenging to reach 30g of protein since an egg, for example, only has 6 grams of protein. So try to combine sources at breakfast, such as 2 eggs with cottage cheese, or protein powder and chia seeds with oatmeal.”
How Protein Helps You Lose Weight
A high-protein diet can help you lose weight by affecting three key factors that are important for weight loss: satiety, metabolism and fat mass reduction.
Satiety
Eating protein can make you feel full longer and curb food cravings. In turn, this helps prevent overeating and reduce snacking. Compared to other macronutrients, like fats and carbohydrates, protein appears to be better at suppressing appetite.
One clinical trial found that a diet that included 30 percent of calories from protein caused participants to spontaneously decrease their calorie intake by 441 calories per day.
Another study found that men with obesity who got 25 percent of their daily calories from protein were able to reduce late-night snacking by 50 percent.
Studies have also found that eating more protein increases the levels of the appetite-reducing hormones cholecystokinin, GLP-1 and peptide YY. Moreover, it reduces your levels of the hunger-promoting hormone ghrelin.
Clinical evidence suggests that eating about 0.82 to 1.32 grams of protein per pound of body weight (1.8 to 2.9 grams of protein per kilogram) significantly improves satiety in athletes.
Metabolism
“Our bodies don't recognize the difference between intentionally trying to lose weight vs. being in a state of starvation. This is one of the many reasons why weight loss is very challenging,” Wenig says. “To combat this, it is key to eat a significant amount of protein in order to protect the body from losing weight in the form of muscle tissue.”
Protein is also thought to boost metabolism better than fats and carbs. Specifically, protein has a higher thermic effect of food (TEF) than these other macronutrients.
The thermic effect of food (TEF) refers to the increase in your metabolic rate that occurs after you eat. The thermic effect for protein is 20 to 30 percent, but only five to 10 percent for carbohydrates and zero to three percent for fats.
According to some studies, a high protein intake can increase your metabolic rate and help you burn an additional 100 calories per day. A higher protein intake may even help you burn more calories while you sleep.
Fat mass reduction
Eating protein is also helpful for preserving lean body mass and reducing belly fat and body fat. That’s because your body has a harder time storing protein as body fat compared to carbs and fats.
Additionally, a higher protein intake can improve your weight management and prevent future weight gain. One study found that an increased protein intake helped participants prevent weight gain after they lost weight by 50 percent.
Sources of Protein
When it comes to dietary protein, quality is just as important as quantity. The best sources of protein typically come from animal or vegetable sources, and each has its pros and cons.
For example, animal sources typically provide a complete source of protein, meaning they contain all nine of the essential amino acids. Vegetable sources, on the other hand, tend to lack one or more of the essential amino acids.
At the same time, vegetable sources typically have less saturated fats than animal sources of protein. If you intend to get your protein primarily from meat and want to lose weight, it’s best to eat lean meats like fish and poultry rather than red meats such as beef.
Since vegetable sources of protein are usually incomplete (meaning they don’t contain all nine essential amino acids), it’s important for vegans and vegetarians to consume a variety of vegetables, fruits, whole grains and legumes to ensure a well-balanced intake of the essential amino acids. You can also get quality protein from dairy products like milk and greek yogurt.
High-protein foods
You can find protein-rich foods across the entire food pyramid. No matter your dietary preferences or restrictions, achieving a high-protein diet is possible.
Popular high protein foods include:
- Fish
- Poultry
- Almonds
- Pistachios
- Beans
- Greek yogurt
- Milk
- Cottage Cheese
- Eggs
- Lentils
- Seitan
- Tofu
- Spirulina
- Quinoa
High protein snacks
In addition to high protein foods, protein supplements and snacks can help you round out your high-protein diet and lose weight in a significant way.
“When choosing a high protein snack, I suggest thinking about something that is convenient and appealing to your tastebuds. For example, if you love crunchy salty snacks, you may want to snack on almonds, which have 6 grams of protein per ounce,” says Rizzo. “Or crunchy roasted chickpeas have plenty of fiber and protein to keep you full. If you prefer a sweeter snack and don’t have time to prepare anything, a protein bar may be a good option for you.”
Meal replacement shakes
Meal replacement shakes are loaded with the essential nutrients and protein your body needs to build muscle and achieve a balanced nutritional profile. They are also helpful for weight loss.
One study tracked two groups of dieters for three months and found that the group that used meal replacement shakes lost 7.8 percent of their initial body weight while the non-meal replacement group lost only 1.5 percent.
“If you are going to replace a meal with a protein shake, be sure to include enough ingredients to balance the shake out. It's also important to consume enough calories. Otherwise, you will be hungry soon thereafter and will miss out on important nutrients,” says Wenig. “For example, the smoothie should include fruit, healthy fats, and fiber in addition to the protein powder.”
Protein bars
Protein bars provide a simple and tasty way to boost your protein intake and lose weight. According to one study, eating a high protein snack bar in the morning can help you eat less later in the day and reduce your daily calorie intake.
Protein powders
Protein powders are especially useful if you have a hard time getting enough protein through your diet alone. Plus, protein powders provide weight loss benefits. One randomized clinical trial (RCT) found that supplementing with protein powder increases fat loss and preserves lean muscle in obese adults.
Our Favorite Protein Products
- Best Whey Protein Powder for Weight Loss: XWerks Grow
- Best Meal Replacement Shake for Weight Loss: PhenQ Meal Shake
- Best Protein Bar for Weight Loss: Quest Protein Bar
Best Whey Protein Powder for Weight Loss: XWerks Grow
SI Showcase + XWerks
NASM-certified nutrition coach Cory Kessler recommends XWerks Grow if you want a protein powder to add to your weight loss program. According to Kessler, you should primarily consider the protein-to-macronutrient ratio. “XWerks Grow is a high-quality protein powder,” Kessler says, “Grow is a whey protein isolate that will give you 25.8 grams of protein with only 110 calories, zero to two grams of fat and two grams of carbohydrates. It doesn’t hurt that Grow’s flavors are delicious, too.” One of our testers, Carlo Barajas, said that Grow “tastes like chocolate milk even though it's just mixed in water.”
Best Meal Replacement Shake for Weight Loss: PhenQ Meal Shake
SI Showcase + PhenQ
One scoop of PhenQ Meal Shake powder has 500 calories, 31 grams of fat, 10 carbohydrates and 30 grams of protein. This powder also has 25 percent or more of your daily value of 24 micronutrients like potassium, iron, calcium, vitamin B12, vitamin D3 and more. According to Kessler, even though meal replacement shakes are not for everyone, “PhenQ Meal Shake powder seems to have a balanced nutrient profile that can help prevent malnourishment from a calorie cut.”
Kessler recommends consulting a registered dietitian or primary care physician before starting any weight loss program, particularly one where you intend to use meal replacements.
To learn more about the products offered by this brand, check out our PhenQ review and PhenQ PM review.
Best Protein Bar for Weight Loss: Quest Protein Bars
SI Showcase + Quest
Each Quest Protein Bar is loaded with 21 grams of protein, 16 grams of fiber, only one gram of sugar and 180-200 calories. They come in a variety of nine delicious flavors, including Cookies & Cream, Chocolate Chip Cookie Dough, Birthday Cake and White Chocolate Raspberry. Our tester, Rachael Harris, used to eat the Cookies & Cream bar with her morning coffee almost every day. "There are big chunks of white chocolate and chocolate cookie in the bar, which make it taste more like a candy bar than a protein bar," she said.
Plus, they’re certified gluten-free and kosher. Monthly subscribers save 10% and get free shipping on every order.
Protein for Weight Loss FAQs
Which protein is best for weight loss?
As long as you maintain a daily caloric deficit, most protein sources will help promote weight loss. Some studies have found that whey protein improves satiety and feelings of fullness better than other protein sources.
Will I lose weight faster If I eat more protein?
Within a hypocaloric diet, eating more protein can help reduce your appetite, increase fat loss and boost your metabolism such that you lose weight faster than you would on a low-protein diet.
Should I drink protein first thing in the morning?
Drinking a protein shake in the morning can prevent overeating later in the day and improve your workout routine, helping you to build lean muscle and recover better from exercise.
Does protein speed up your metabolism?
Protein has a higher thermic effect on the body than carbohydrates and fats. This means that your body burns more energy when you consume protein than it does when you eat a comparable amount of carbs or fats.
Does replacing a meal with a protein shake help you lose weight?
Yes, studies have shown that meal replacement shakes help promote weight loss when combined with a low calorie diet.
Final Thoughts
Protein is important for muscle building and can also help with weight loss. Luckily, you can find high quality protein sources in most food groups, which makes a high-protein diet achievable for many people. In addition to protein from food, protein supplements and snacks can round out your high-protein diet and help you lose weight faster. Be sure to consult your healthcare provider or a registered dietitian for additional guidance so you can find the best diet for your weight loss goals, nutritional needs and overall health.
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