Nutrition
How much protein do you need to lose weight?
Quick answer: Aim for about 0.7–1 gram of protein per pound of your goal weight per day, split across 3–4 meals (25–40 g each). It keeps you full and helps you keep muscle while you lose fat.
The simple target
Eat about 0.7–1.0 grams of protein per pound of goal weight each day. If you lift weights, aim for the higher end. Using your goal weight instead of your current weight keeps the number realistic when you have a lot to lose.
| Goal weight | Protein per day | Per meal (4 meals) |
|---|---|---|
| 130 lb | 90–130 g | 23–33 g |
| 150 lb | 105–150 g | 26–38 g |
| 170 lb | 120–170 g | 30–43 g |
| 190 lb | 135–190 g | 34–48 g |
| 210 lb | 145–210 g | 36–53 g |
Want your exact number? Use the protein calculator.
Why protein matters so much when you diet
- It keeps you full. Protein is the most filling of the three macros, so eating fewer calories feels easier.
- It protects muscle. When you eat less, your body can break down muscle for energy. Enough protein plus strength training means more of what you lose comes from fat.
- It costs more to digest. Your body burns more calories digesting protein than carbs or fat. It’s a small effect, but it helps.
Easy high-protein foods
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken breast | 5 oz cooked | ≈ 43 g | ≈ 230 |
| Nonfat Greek yogurt | 1 cup | ≈ 23 g | ≈ 130 |
| Low-fat cottage cheese | 1 cup | ≈ 28 g | ≈ 180 |
| Canned tuna | 1 can | ≈ 26 g | ≈ 120 |
| Egg whites | 1 cup | ≈ 26 g | ≈ 125 |
| Firm tofu | 6 oz | ≈ 20 g | ≈ 180 |
| Whey protein | 1 scoop | ≈ 25 g | ≈ 120 |
| Lentils | 1 cup cooked | ≈ 18 g | ≈ 230 |
How to hit your number without thinking about it
- Build every meal around a protein: eggs or yogurt at breakfast, chicken, fish or tofu at lunch and dinner.
- Keep a few grab-and-go options around: Greek yogurt cups, string cheese, jerky, protein shakes.
- Start meals with the protein on your plate before the sides.
- If you’re short at the end of the day, a protein shake closes the gap fast.
Need ideas? Our high-protein snacks under 200 calories list makes it easy.