How Much Protein To Eat To Lose Weight

Eating more protein can help you feel fuller for longer and maintain lean muscle mass if you want to lose weight. The general recommended protein intake is 0.8 grams of protein per kilogram of body weight a day, which is equal to 0.36 grams of protein per pound a day.

No matter what your health goals are, eating enough protein is essential. Your body needs protein to support immune health, produce hormones, and repair cells and tissues.

The current Recommended Dietary Allowance (RDA) for protein is 0.36 grams of protein per pound of body weight a day. The RDA refers to the average daily protein intake that is considered sufficient to meet the needs of most healthy adults.

Based on the RDA, a 150-pound person would need to eat 54 grams of protein daily. Here is what they might need to eat to consume 54 grams of protein in a day:

• A 7-ounce (oz) container of Greek yogurt at breakfast for 20 g of protein
• A 3-oz can of tuna at lunch for 25 g of protein
• ¾ cup of cooked lentils at dinner for 11.5 g of protein

Critics argue that the RDA is technically sufficient to meet basic needs but not enough to support optimal health or weight loss. Many experts say it only prevents malnutrition and does not meet the needs of active adults.

There is no single recommendation for how much protein to eat for weight loss. Individual protein needs depend on the following factors.

Age

Most adults experience sarcopenia, or a loss of lean muscle mass and strength, as they age. Maintaining lean muscle mass helps prevent falls, supports metabolism, and reduces the risk of type 2 diabetes and heart disease.

Older adults need 0.99-1.21 grams of protein per kilogram of body weight a day, or 0.45-0.55 grams of protein per pound a day. Older adults who are physically active or want to maintain weight may require more protein.

Current Bodyweight

The more you weigh, the more calories you need to fuel your body, even if your goal is to lose weight. There is debate around whether protein needs should be based on current or ideal body weight.

“Ideal body weight” refers to the weight that is optimal for your height and frame size. Some experts worry that using current weight may result in excessive protein intake for those with a body mass index (BMI) classified as “overweight” or “obese.”

Physical Activity Levels

The International Society of Sports Nutrition (ISSN) recommends active adults eat 1.43–1.98 grams of protein per kilogram of body weight a day, or 0.65-0.9 grams of protein per pound a day. This is up to 2.5 times the RDA for protein if you want to build and maintain muscle.

Health Status

Individual protein needs depend on your health status. People 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 protein sources are high in phosphorus, purines, and saturated fat. People with underlying conditions may need to limit these nutrients.

In addition to aiding growth and development, protein is beneficial for weight loss. It satisfies your appetite, can help you shed fat, and may control blood sugar levels.

Satisfies Your Appetite

Eating more protein supports weight loss by curbing both appetite and caloric intake. High-protein diets may increase the production of appetite-suppressing hormones, including glucagon-like peptide-1 (GLP-1).

A higher protein intake can temporarily lower ghrelin levels in your body. Ghrelin is often called the “hunger hormone” because it stimulates appetite and makes you more likely to seek and eat food.

Supports Fat Loss

Eating more lean protein while consistently strength training is the best strategy for weight management. Cutting calories without consuming enough protein and lifting weights usually leads to muscle loss and a slower metabolism.

Protein recommendations for weight loss and muscle gain vary. Some evidence suggests at least 1.19-1.54 grams of protein per kilogram of body weight a day, or 0.54-0.7 grams of protein per pound a day.

The National Academy of Sports Medicine (NASM) recommends 1.61-2.2 grams of protein per kilogram of body weight a day—0.73-1 grams of protein per pound a day—for active people.

Athletes who want to lose weight may need 2.2-3.3 grams of protein per kilogram of body weight a day, which is 1-1.5 grams of protein per pound.

Helps Stabilize Blood Sugar Levels 

Eating more protein may indirectly affect your weight by increasing insulin sensitivity. Insulin is a hormone that helps your body use sugar for energy instead of storing it as fat. Insulin resistance can contribute to prediabetes and weight gain.

Animal protein sources, like eggs, poultry, and seafood, do not contain carbohydrates. Eating fewer refined carbohydrates and more lean proteins, fiber-rich foods, and healthy fats supports blood sugar control and may support weight loss.

Animal and plant-based protein sources include:

• Beans and lentils
• Fish and shellfish
• Low-fat dairy products
• Nuts and seeds
• Soy products like tofu and tempeh
• Turkey, chicken, beef, and pork

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 too much protein can increase the risk of complications like:

• Colon cancer
• Constipation
• High cholesterol
• Kidney stones
• Reduced kidney function
• Weight gain

A balanced, high-protein diet coupled with regular strength training is essential for healthy weight management. Aim for 150 minutes of moderate-intensity exercise weekly, including at least two days of strength training.

Here are additional tips for weight management:

• Drink plenty of water
• Eat at least 21-38 g of fiber a day
• Get seven to nine hours of sleep nightly
• Limit your alcohol intake
• Lower your stress levels
• Reduce your intake of ultra-processed foods
• Stabilize your blood sugar levels with a balanced diet and regular exercise

There is no single recommendation for how much protein you need to eat to lose weight. Age, activity level, body weight, and health status all influence your needs. 

A good rule of thumb is to eat at least 0.36 grams of protein per pound of body weight a day. You may need more if you do regular vigorous aerobic exercise and strength training.