Protein for Fat Loss: Daily Intake That Works
For fat loss, aim for 1.6-2.4 g of protein per kg of body weight per day to protect muscle and control hunger. A 80 kg (176 lb) person targets roughly 130-190 g per day while in a…
Calculate Your Protein IntakeProtein is the most important macronutrient during fat loss for two reasons: it preserves muscle in a deficit and it is the most filling macronutrient per calorie. Together these make the diet more effective and far easier to stick to.
Base each meal around a protein source, add plenty of vegetables for volume, and let carbohydrate and fat fill the remaining calories. Keeping some resistance training in your week tells the body to hold onto muscle while fat comes off.
- Deficit target: 1.6-2.4 g/kg per day
- Protein is the most filling macronutrient per calorie
- Build every meal around a protein source
- Keep lifting to preserve muscle during the diet
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
Yes. Adults over 60 typically need more protein than younger adults — often 1.2g to 1.6g per kilogram of body weight — to help offset age-related muscle loss (sarcopenia) and maintain strength and bone health.