Protein calculator for weight loss
Protein is the most important number besides calories when you’re losing weight. It keeps you full and protects your muscle.
Based on your goal weight, which keeps the number realistic if you have a lot to lose. Eating this much protein while you lose weight helps you keep muscle and stay full.
How we calculate it
We use about 0.7–1.0 grams of protein per pound of goal weight a day (0.8–1.0 if you lift). Using your goal weight instead of your current weight keeps the number realistic if you have a lot to lose.
That lines up with research on dieting: higher protein intakes help people keep more muscle and feel less hungry while eating fewer calories.
Easy ways to hit your number
Split it across your meals: 25–40 grams per meal is a good target. Lean meats, fish, eggs, Greek yogurt, cottage cheese, tofu, beans and protein powder all make it easier.
Questions
How much protein should I eat to lose weight?
Most people do well with 0.7–1.0 grams per pound of goal weight a day. Someone aiming for 160 lb would eat about 115–160 grams a day.
Can you eat too much protein?
For healthy people, intakes in this range are considered safe. If you have kidney disease, talk to your doctor before increasing protein.
Does protein help you lose belly fat?
Protein doesn’t target belly fat specifically, but it makes a calorie deficit easier by keeping you full and protecting muscle, so more of the weight you lose comes from fat.
Is protein powder good for weight loss?
It’s a convenient way to hit your protein target. It isn’t magic: it works because it adds protein for relatively few calories.