How much protein should you eat to lose weight?

Here at WeightWatchers, it’s always nice to see diet recommendations focus on what you should eat more of as opposed to deprivation. And right now, that’s what’s happening with protein. Everyone seems to be talking about how, if you want to lose weight, you should focus on eating more protein than you did before. This is based on some pretty solid research: Eating more protein can help you feel full, hold on to muscle, and even give your metabolism a boost. But how much do you actually need each day to support weight loss? Let's break it down.

What is protein?

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 packing in additional nutrients like vitamins and fiber.

How much protein should you eat per day to lose weight?

There's no one-size-fits-all protein recommendation that works for everyone. “How much protein you need to lose weight can vary based on factors like your age, sex assigned at birth, how active you are, your health status, and more,” says Sauer.

For the average person not trying to lose weight, the recommended daily allowance (RDA) is a minimum of 0.8 grams of protein per kilogram of body weight. But that changes if you’re trying to lose weight, since you want to avoid losing too much muscle along with fat. WeightWatchers recommends eating at least 1 gram of protein per kilogram of body weight to retain muscle mass while losing weight. But you could go above that. Shelley Balls, RDN, a registered dietitian based in Wyoming, recommends eating 1.2 to 1.5 grams of protein per kilogram of body weight to further sustain your muscles during weight loss.

If you’re active or focused on strength training, you may benefit from the higher end of this range to best support muscle repair and recovery. Regardless, though, Balls recommends spreading your protein intake evenly across your meals to maximize its benefits.

How to calculate how much protein you need

While calculating your protein intake can seem complicated, it just requires a little math. Here’s how to determine how much protein you should eat to lose weight:

1. Convert your weight from pounds to kilograms by dividing it by 2.2.
2. That is your lower protein target (1 gram per kilogram of body weight).
3. Take that number and multiply it by 1.5 to find your higher protein target (1.5 gram per kilogram of body weight).

For example, if you weigh 180 pounds (that is 81.8 kg) and are on a weight loss journey, your protein range is about 82 to 123 grams a day.

Benefits of protein for weight loss

Protein affects your appetite, metabolism, and fat loss in ways that make it easier to achieve and sustain a healthy weight. Here’s why protein is so important during weight loss:

Protein increases feelings of satiety

Research shows that eating a diet where 34% of your calories come from protein can help you feel more satisfied after meals than eating one with just 18% of your calories coming from protein. One reason protein helps you feel full for longer is because it influences some of the hormones that regulate your hunger and satiety, says Balls. Specifically, it lowers your levels of ghrelin, the hormone responsible for triggering your appetite. It also boosts your levels of peptide YY, a hormone that promotes feelings of fullness. Altogether, this makes it easier to maintain a calorie deficit without feeling hungry, says Sauer.

Protein supports fat loss

When it comes to healthy weight loss, the goal isn’t just to shed pounds — it’s to lose fat while keeping muscle, says Sauer. That’s where protein comes in: Studies show eating more than the recommended amount can improve body composition by helping you maintain muscle mass while you lose fat.

Protein boosts metabolism

Your body burns calories during the digestive process (something known as diet-induced thermogenesis). And protein requires more energy to digest than fats and carbohydrates. “Protein takes more energy to metabolize, which can give you an additional leg up for weight loss,” says Balls. In fact, research shows that your body burns 20 to 30 percent of the calories in protein during digestion, versus just 5 to 10 percent of carbohydrates and 0 to 3 percent of fats.

There’s another way protein impacts metabolism: “Lean mass burns more calories than fat mass, and eating enough protein can help to maintain lean mass during a weight-loss journey,” says Sauer. Without enough protein, your body breaks down muscle instead for the amino acids it needs, which can slow your metabolism and make it harder to lose weight (and keep it off).

How much protein should you eat while on weight-loss medication?

Similar to anyone who is losing weight, people who are on a GLP-1 weight-loss medication need more than the general recommendation of 0.8 grams per kilogram of body weight, says Sauer. That’s because these medications can make you shed pounds quickly, so you need more protein to minimize your muscle loss. To do so, WeightWatchers recommends eating a minimum of 1 gram of protein per kilogram of body weight.

Hitting this goal can feel hard, though, since appetite loss is a common side effect of these medications. That’s why it’s even more important to prioritize nutritious, protein-rich foods throughout the day. To find out how much protein you’re getting, track your food in the WeightWatchers app and see your totals in My Day.

How to add more protein into your diet

Getting enough protein shouldn’t feel like a chore — it should be enjoyable, says Sauer. By prioritizing the proteins you genuinely like, it’s not only easier to meet your protein goals but also stick with them in the long run. Here are some solid options:

• Poultry like chicken or turkey
• Lean cuts of beef or pork
• Fish or shellfish
• Beans
• Lentils
• Nuts and seeds
• Soy products like tofu and tempeh
• Nonfat or low-fat dairy products like yogurt and cottage cheese

With those ingredients in mind, here are expert-recommended strategies for building more protein into your day:

• Start your day with protein: Balls recommends eating around 20 grams of protein at breakfast — two eggs with 2 slices of whole wheat bread or ¾ cup of Greek yogurt — to feel fuller for longer and start your day with adequate fuel.
• Snack on high-protein foods: Protein-rich snacks can help you stay satisfied between meals while also packing in more of the nutrient, says Sauer. Balls suggests options like Greek yogurt, hummus with veggies, nuts, or a protein smoothie.
• Prioritize protein at every meal: Including nutritious sources of protein (like poultry, fish, lentils, or tofu) in every meal helps consistently prevent muscle loss and encourage fat loss, says Sauer.
• Use supplements wisely: If you’re finding it difficult to get enough protein through food, Balls recommends adding collagen, creatine, whey, or plant-based protein supplements to snacks like smoothies. Ready-to-drink protein shakes and bars can also be great options in a pinch.

The bottom line

Protein is an essential nutrient and a crucial part of any weight-loss program because it can help maintain muscle, encourage fat loss, keep you full, and support your metabolism. If you’re losing weight or taking a GLP-1, aim for a minimum of 1 gram of protein per kilogram of body weight. You can figure out that number by taking your weight and dividing it by 2.2. If you aren’t getting enough protein, prioritizing protein-rich snacks, incorporating some protein at every meal, and adding in a supplement if necessary can make it easier to hit your goals.