🥩 1.2–1.6 g/kg – muscle preservation during weight loss

Protein Requirements for Weight Loss

1.2–1.6 g protein/kg daily – the key to muscle preservation and satiety in a calorie deficit.

Protein = 1.2–1.6 g × kg body weight

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Why Is Protein So Important for Weight Loss?

In a calorie deficit, muscle loss is a risk – increased protein intake (1.2–1.6 g/kg) protects muscle mass. Additionally, protein has the highest satiety effect (highest thermogenesis: 20–30% of calories are burned during metabolism) and stabilises blood sugar.

Protein and Satiety – the Underrated Advantage

High-protein diets automatically reduce hunger by influencing hunger hormones (ghrelin ↓, GLP-1 and PYY ↑). Studies show that people on 30% protein intake spontaneously eat 441 kcal/day less.

Which Protein Sources Are Best for Weight Loss?

Lean sources with a high protein-to-calorie ratio: low-fat cottage cheese (12g/100g, 70 kcal), chicken breast (31g/100g, 165 kcal), egg whites (11g/100g, 52 kcal), tuna in water (26g/100g, 120 kcal), fat-free Greek yogurt.

Calculate Your Personalised Protein Needs

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Frequently Asked Questions

Will eating more protein help me lose weight?+

Yes – protein increases satiety and boosts metabolism by 80–100 kcal/day via thermogenesis.

How much protein should I eat on 1500 calories?+

30–35% of 1500 kcal = 112–131g of protein daily.

Can I lose fat without losing muscle?+

Yes – with sufficient protein (1.2–1.6 g/kg) and resistance training 2–3x per week.

When should I eat protein when losing weight?+

Protein at every meal (at least 25g) prevents cravings and protects muscle around the clock – especially important after training and at breakfast.

More Protein Calculators

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