Neglecting the amount of protein in your diet can result in health disasters!
Protein is one of the nutrients that plays a major part in adjusting your daily diet plans. It helps with various aspects i.e. lose fat, feel full for a longer time-period, and also burns more calories throughout the day.
Any novice, who is trying to lose weight must have heard advice on cutting carbs, counting calories, or going to the gym. But one nutrient that you rarely care about is protein, even when it is one of the most essential parts of your weight loss journey.
But you must be curious about how much protein you should eat per day for weight loss? Moreover, how can you calculate protein intake based on your body’s weight and activity level?
Get below to explore in detail…
What Is Protein and Why Does It Matter?
In general, there are three main types of nutrients in a human body. The main nutrient is Protein and the remaining two are carbohydrates and fast. Proteins are built up with amino acids and that are the building blocks of several body parts i.e. muscle, skin, enzymes, and many other hormones. Without the required amount of protein, and healthy eating the body can’t function properly.
On the journey of losing weight, protein becomes even more important. That is because:
- It keeps your stomach full for a longer period of time
- It helps in burning more calories by improving the digestion
- It protects your muscles when you’re eating fewer calories
- It supports recovery process after workout sessions
The one very basic question that comes in everyones’ mind is: how many calories in 1 gram of protein? The answer is 4 calories per gram and therefore, if a person is eating 100 grams of protein in one day, it will be around 400 calories gained in one day.
Now the possibility is that you will get another question in your mind i.e, how many calories in a gram of protein, carbs, and fat?
Let’s take a look into it:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fat: 9 calories per gram
Once you properly understand this breakdown, it can help you to make better food choices and will also balance your meals for weight loss.
How Protein Helps With Weight Loss
1. It Increases Fullness
Protein is a very satisfying macronutrient; it fulfills your daily food intake needs, and therefore, you will not feel a need for any extra snacks between your daily meals. The reason is that protein releases a hormone i.e, peptide YY, which reduces hunger. So, a high-protein breakfast or lunch can lead to eating fewer calories throughout the day naturally.
2. It Burns More Calories Through Digestion
It is a fact that your body uses energy to digest food. This process is known as the thermic effect of food (TEF). So another good aspect of protein is that it has a higher TEF than fats or carbs.
While fat and carbs use about 3–10% of their calories during digestion, the protein uses 20–30%. That means if you eat 100 calories of protein, your body may burn 20–30 of those calories only for the sake of digestion.
This is why if you tell others you are on a diet, their main question would be, how many protein calories per gram do you actually absorb? Keeping in view the TEF process of proteins, you absorb fewer than the full 4 calories per gram from protein
3. It Preserves Lean Muscle
When you eat fewer calories to lose weight, your body might break down not just fat but also muscle for gaining energy. That is something you don’t want.
Eating proper amount of protein can help to protect your muscle mass while you are focused on burning the fat.
How to Calculate Protein Intake for Weight Loss
Now let’s get into the main part of this discussion i.e. how to calculate how much protein you need on a daily basis.
There’s no specific answer to this question that will be a fit for everyone because one size does not fits all. The right amount depends on different aspects of your daily routine, i.e. your weight, body composition, activity level, and goals, etc. But there are some basic guidelines as well. They are:
Step 1: Convert Your Weight into Kilograms
The starting part is to measure your weight in kilograms. The formula used for this is:
Weight (lbs) ÷ 2.205 = Weight (kg)
For example, if you weigh 165 pounds:
165 ÷ 2.205 = 74.8 kg
Step 2: Multiply by Protein Target (g/kg)
Accordding to the expert advice, 1.6 to 2.2 grams of protein per kilogram is recommendded for weight loss according to the body weight per day. That is about:
- 0.73 to 1 gram per pound of body weight
So, if your weight is 165 lbs, you’ll need about 120 to 165 grams of protein per day.
Weight (lbs) × 0.73 to 1 = Daily protein goal (g)
This is your protein range for the fat loss process. You need to stick to the higher end if you’re doing strength training or intense exercise.
Optional: Use Goal Weight Instead of Current Weight
If you’re having more body fat or have a BMI over 30, it might be a better option to calculate your protein needs using your goal weight, instead of your current weight. This will help to avoid going too high on your protein level.
When and How to Eat Your Protein
It’s not important that what amount of protein you eat, but what matters is that when and how you eat it.
If possible for you, try to spread your protein throughout the day in spite of eating it all in one single time of the meal. Your body can only the amount of protein at a time that is needed to build muscle and recover, you should aim for:
- 20–40 grams of protein per meal
- A protein-rich snack between meals, if needed
- Protein within two hours after a workout, especially if strength training
Sample Protein Intake Plan (for a 150 lb Person)
Let’s say you’re aiming for 120 grams of protein per day. Here’s a sample breakdown:
Meal
Protein (g)
Breakfast (eggs + yogurt): 30g
Lunch (chicken salad): 35g
Snack (protein shake or nuts): 15g
Dinner (fish + quinoa): 35g
Total: 115–120g
This kind of plan supports weight loss and it also keeps you active and healthy along with maintaining your muscle mass.
Protein and Calories: Do They Fit Into Your Diet?
Let’s talk numbers. If you’re following a 1,800-calorie weight-loss plan, how does protein fit in?
Remember: Protein has 4 calories per gram
If you’re eating 135 grams of protein:
135 × 4 = 540 calories from protein
That’s 30% of your total calories, which falls within the recommended range for a high-protein diet: 20–35% of daily calories from protein.
You might also ask, how many grams of fat per day to lose weight? That depends on your total calories, but a common recommendation is:
- 20–30% of daily calories from fat
- For 1,800 calories, that’s 40–60 grams of fat per day
Balancing your fat, carbs, and protein can support better fat loss without feeling deprived.
What Are the Best Protein Sources?
You can get protein from different types of food i.e, both animal and plant-based foods and some of the best protein containing foods are:
Animal Sources
- Eggs
- Chicken, turkey, lean beef
- Fish and seafood
- Greek yogurt, cottage cheese
- Milk and cheese
Plant-Based Sources
- Lentils, beans, chickpeas
- Tofu and tempeh
- Edamame
- Nuts and seeds
- Quinoa and whole grains
If you’re unable to hit your goals with your daily food, protein powders like whey, casein, or plant-based blends can help.
Protein Is Your Weight Loss Ally?
So, how much protein should you eat per day for weight loss?
You should try to achieve around 1.6 to 2.2 grams per kilogram of body weight, or 0.73 to 1 gram per pound, athletes and active people may need even more.
To get started:
- Calculate your weight in kilograms
- Multiply by 1.6 to 2.2 g/kg
- Divide your protein throughout the day
- Focus on quality protein sources
- Track your progress and adjust as needed
If you are trying to shed fat, protect muscle, or maybe feel fuller that too with small amount of calories, getting your protein intake right is the major and most important steps you can take.