Get your daily protein target in 10 seconds, see how to split it across your meals, and get recipes from the site that hit the number. Free, no sign-up — choose lb or kg below.
For healthy adults. Not medical advice: if you have kidney disease, are pregnant, or take medication, talk to your doctor first.
How much protein do you need to lose weight?
When you eat fewer calories than you burn, your body pulls energy from fat, and also from muscle if you let it. Protein is what tells your body to hold on to that muscle. It is also the most filling macronutrient, so a higher-protein diet makes a calorie deficit far easier to stick with. That is why most high-protein diets for weight loss outperform low-protein ones of the same calories in studies: people lose a similar amount of weight, but more of it is fat and they feel less hungry along the way.
The official RDA of 0.8 g per kilogram (0.36 g per pound) is the minimum to avoid deficiency in sedentary adults. It was never designed for people who are dieting or training. For fat loss, the range most sports nutrition researchers recommend is 1.6–2.2 g per kg of body weight per day, or roughly 0.7–1.0 g per pound.
How this protein calculator works
The calculator starts from your body weight and your goal:
- Lose fat: 1.6–2.2 g/kg. This protects lean mass during a deficit.
- Build muscle while losing fat: 1.8–2.4 g/kg. Recomposition needs a little extra, especially if you lift weights.
- Maintain: 1.2–1.6 g/kg.
It then adjusts slightly for activity: about 0.1 g/kg less if you are mostly sedentary and up to 0.2 g/kg more if you train hard every day. Adults 65 and over never drop below 1.2 g/kg, because older muscle responds less to protein.
If you add your height and your BMI is above 30, the calculator uses a reference weight (the weight at a BMI of 30) instead of total body weight. Body fat does not need protein, so calculating from total weight would give a target that is hard to reach and not useful. Finally, it divides your target across 3 or 4 meals and picks recipes from our site that land close to your per-meal number.
Daily protein by body weight
Use this quick-reference table if you just want a ballpark. The fat-loss column is the one to use if you are in a calorie deficit.
| Body weight | Maintain (1.2–1.6 g/kg) | Fat loss (1.6–2.2 g/kg) |
|---|---|---|
| 120 lb (54 kg) | 65–87 g | 87–120 g |
| 140 lb (64 kg) | 76–102 g | 102–140 g |
| 160 lb (73 kg) | 87–116 g | 116–160 g |
| 180 lb (82 kg) | 98–131 g | 131–180 g |
| 200 lb (91 kg) | 109–145 g | 145–200 g |
| 220 lb (100 kg) | 120–160 g | 160–220 g |
| 240 lb (109 kg) | 131–174 g | 174–240 g |
How to actually hit your protein target
A big number like 140 g a day sounds hard until you split it up. Four meals of 35 g, or three meals of about 45 g, is very doable with ordinary food:
- Breakfast: start with 25–30 g instead of the usual 10 g. Our high-protein breakfast ideas for weight loss make this easy.
- Lunch and dinner: build the plate around a palm-to-hand-sized protein source. See our 30 g protein dinner recipes.
- Snacks: Greek yogurt, cottage cheese, eggs or jerky. Try these high-protein snacks under 200 calories.
- Prep ahead: cooking protein once for the week removes most of the friction. Start with our high-protein meal prep guide.
- On a budget: eggs, canned tuna, lentils, beans and chicken thighs are some of the cheapest protein per gram. See cheap high-protein meals.
Protein works best alongside a moderate calorie deficit. If you have not set yours yet, read how to calculate your calorie deficit, and for the full science see how much protein to lose weight.
Frequently asked questions
How much protein do I need a day to lose weight?
Most research supports 1.6–2.2 g of protein per kilogram of body weight (about 0.7–1 g per pound) per day while you are in a calorie deficit. A 160 lb (73 kg) person would aim for roughly 115–160 g a day.
Should I calculate protein from my current weight or goal weight?
If your BMI is under 30, use your current weight. If it is over 30, calculate from a reference or goal weight instead; otherwise the number gets unrealistically high. This calculator does that automatically when you enter your height.
Can I eat too much protein?
For healthy adults, intakes up to about 2.2 g/kg are considered safe in studies. People with kidney disease or other medical conditions should follow their doctor’s advice.
How much protein should I eat per meal?
Spreading protein over 3–4 meals of roughly 25–40 g each works well for fullness and muscle maintenance. The calculator shows your exact per-meal split.
Do I need protein powder to hit my target?
No. Eggs, Greek yogurt, cottage cheese, chicken, fish, tofu, lentils and beans can cover it. Powder is just a convenient option.
Medical disclaimer: This calculator and article are for general education only and are not medical advice. The estimates apply to healthy adults. If you have kidney or liver disease, diabetes, are pregnant or breastfeeding, are under 18, or take medication, talk to your doctor or a registered dietitian before changing your diet. See our full disclaimer.