Protein Calculator · Practical guide
How Much Protein Should I Eat to Lose Weight?
In a calorie deficit, protein needs go up, not down — higher intake protects muscle while the fat comes off.
At a glance
Quick answer
When losing weight, most adults do best with about 0.9–1.3 g of protein per kilogram of body weight (0.41–0.59 g per pound), depending on activity. A moderately active 200 lb (90.7 kg) person targeting fat loss needs about 118 g of protein per day, or roughly 39 g per meal across 3 meals.
Interactive tool
Protein Calculator
Enter your own values, then compare the result with the examples below.
Daily Protein Targets
Protein Targets for Fat Loss by Weight
The calculator adds 0.1 g/kg to your activity-based target when you select the Fat Loss goal. The table shows the result for sedentary (0.8 + 0.1 = 0.9 g/kg) and moderately active (1.2 + 0.1 = 1.3 g/kg) dieters.
| Body weight | Sedentary (0.9 g/kg) | Moderate activity (1.3 g/kg) |
|---|---|---|
| 150 lb (68 kg) | 61 g | 88 g |
| 175 lb (79.4 kg) | 71 g | 103 g |
| 200 lb (90.7 kg) | 82 g | 118 g |
| 225 lb (102.1 kg) | 92 g | 133 g |
Why Protein Goes Up in a Deficit
When calories drop, your body burns a mix of fat and lean tissue for energy. Adequate protein shifts that balance toward fat by preserving muscle, and it also keeps you fuller longer — protein is the most satiating macronutrient, which makes the deficit easier to sustain.
A Simple Daily Template
For the 118 g target above, three meals of about 39 g each works well: eggs and cottage cheese at breakfast (about 35 g), a chicken or tofu salad bowl at lunch (about 40 g), and a palm-sized portion of fish or lean beef at dinner (about 40 g). Enter your own weight and activity level above to get your personalized number and a recommended range of plus or minus 10%.
Frequently Asked Questions
Should I use my current weight or goal weight?
For most people, current body weight works fine with this calculator. If you have a lot of weight to lose, using a weight partway to your goal keeps the target realistic.
Does protein help with hunger while dieting?
Yes. Protein is the most filling macronutrient, and higher-protein meals consistently reduce snacking and overall calorie intake in studies.
Can I lose weight on 0.8 g/kg of protein?
You can lose weight, but you risk losing more muscle along with the fat. The fat-loss target here (activity level plus 0.1 g/kg) is designed to protect lean mass.
Is a protein shake necessary to hit my target?
No. Shakes are just convenient. Whole foods like eggs, dairy, poultry, fish, tofu, and legumes can cover the full target if you plan meals around them.