How Much Protein for Weight Loss?
Higher protein during a calorie deficit helps preserve muscle and control hunger. Use this example profile, then run your own numbers in the calculator.
Example: 35F, 90 kg, lightly active, weight loss
Example calculator output
144g
Daily protein
130–158g
Suggested range
36g
Per meal (4 meals)
1.6
g per kg bodyweight
About 101g from food and 43g from supplements is a common split (≈70/30)—adjust to your diet. Target energy context: ~1693 kcal/day for this profile.
Educational estimate only—not medical advice.
Practical tips for this goal
- Start day with 30-40g protein at breakfast for satiety
- Include protein with every meal to control hunger
- Drink extra water (aim for 35ml per kg body weight)
- Consider digestive enzymes if experiencing bloating
Products that fit this scenario
FAQ
Should I eat more protein when cutting?
Usually yes—relative to body weight, protein needs often rise during a deficit so you keep muscle while losing fat. Exact grams depend on weight, activity, and calories.
Can whey help with fat loss?
Whey is a convenient way to hit a high protein target with relatively few calories. Fat loss still requires an overall calorie deficit and training.