Protein Intake for Weight Loss
When you eat fewer calories than you burn, your body can break down muscle for energy alongside fat. A higher protein intake — typically 1.6g to 2.4g per kilogram of body weight —…
Calculate Your Protein IntakeWhen you eat fewer calories than you burn, your body can break down muscle for energy alongside fat. A higher protein intake — typically 1.6g to 2.4g per kilogram of body weight — helps preserve lean muscle during a cut, keeps hunger in check thanks to protein's satiety effect, and slightly raises the number of calories burned digesting food.
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
When cutting calories, a higher protein intake of around 1.8g to 2.4g per kilogram of body weight helps preserve muscle mass and keeps you fuller for longer.