How much protein should you eat to lose weight?
Protein isn’t just for bodybuilders. This essential macronutrient is also critical for weight loss and overall body function. Discover how much you really need and ways to up your intake.
It's always nice to see diet recommendations focus on what you should eat more of as opposed to cutting out. Everyone seems to be talking about how, if you want to lose weight, you should focus on eating more protein. Research backs this up: Eating more protein can help you feel fuller, hold on to muscle as you lose weight, and give your metabolism a boost. But how much do you actually need each day to support weight loss?
What is protein, and why does it matter?
Protein is one of the three macronutrients (alongside carbohydrates and fats) that you get from food to fuel your body’s functions. “Protein plays important roles in the body, such as building muscle and strengthening bones,” says Christie Sauer, M.S., RDN., a registered dietitian. It also helps your body repair and build new cells, which supports your growth, development, and overall health.
Available from both animal and plant-based foods, protein is made up of amino acids (molecules that attach to each other to form long chains). Animal proteins like meat, fish, and dairy are complete proteins, meaning they contain all nine essential amino acids that your body can’t make by itself. Plant-based sources of protein such as beans, nuts, and whole grains tend to be incomplete proteins, meaning they lack some of these amino acids. Combining certain plants — like beans with rice or whole wheat pita with hummus — can help supply all the necessary amino acids while also offering in additional nutrients like vitamins and fiber.
Learn more about why fiber deserves a starring role in your diet
How much protein should you eat per day to lose weight?
There isn’t one protein goal for everyone. The right amount for you depends on body size, age, and how much you exercise. Generally, though, Weight Watchers recommends at least 1 gram of protein per kilogram of body weight to retain muscle mass while losing weight, up to 1.5 grams for those who are active, losing weight, and/or doing strength training. Ideally, you’ll spread those protein hits throughout the day.
To find your recommendation manually, convert your weight from pounds to kilograms by dividing it by 2.2. That number is your lower protein target (1 gram per kilogram of body weight). Take that number and multiply it by 1.5 to find your higher protein target (1.5 grams per kilogram of body weight).
With Weight Watchers, however, you don't have to spend time on calculations. For every member, we come up with a protein goal that’s tailored to your specific body’s needs, based on things like your metabolic rate, age, and sex assigned at birth — and when you track meals in the WW app, it automatically calculates your progress towards your daily protein target.
Learn more about easily tracking your other macros in the WW app
[{"type":"p","attributes":{"style":{"textAlign":"left"}},"children":[{"text":""},{"type":"br"},{"text":""}],"typog":"bodycopyLarge"},{"type":"p","attributes":{"style":{"textAlign":"left"}},"typog":"bodycopyLarge","children":[{"italic":true,"text":"The information provided in this article is intended for general informational purposes only and does not constitute individualised medical advice, diagnosis or treatment. It should not be regarded as a substitute for professional medical diagnosis or treatment from a qualified healthcare provider. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding your health, a medical condition or treatment options."},{"type":"br"},{"text":""},{"type":"br"},{"text":""}]}]