Here’s How Much Protein You Need To Eat Each Day To Lose Weight, an Expert Doctor Says

Protein plays a fundamental role in the human body, acting as a building block for muscles, enzymes, and hormones, and it also aids in repairing tissues and maintaining a healthy immune system. If you’re trying to lose weight, you’ve probably noticed protein often lands among the top tips for weight loss, too.

Meghan Garcia-Webb, MD, who is triple-board-certified in internal, lifestyle, and obesity medicine, explains: “Protein is one of the key ways that our stomach senses satiety. Our true hunger signals only come from our stomach, and protein does a very good job suppressing our key hunger hormone, ghrelin.”

Plenty of research backs this up. A 2021 review published in the peer-reviewed journal Nutrients examined 37 studies and discovered that participants who increased their protein intake shed an average of 3.5 pounds (lbs) more than those who didn’t. The review also noted that individuals with prediabetes might see significant benefits from a high-protein diet.

Understanding that protein has a positive impact on weight loss, just how much protein should you be eating each day if you’re looking to shed some pounds? Ahead, Dr. Garcia-Webb fills you in on how to figure out your daily protein needs, along with the proteins she most often recommends for weight loss.

What happens when you start eating more protein?

“Maintaining muscle mass is one of the key ways we can influence our resting metabolism,” says Dr. Garcia-Webb. This is important because muscle burns more calories at rest compared to fat, which means the more muscle you have, the higher your metabolic rate will be even when you’re not active.

“When we lose weight, part of the weight loss is collateral damage in the form of non-fatty tissue, and some of this is muscle,” she adds. “So it is important to focus on resistance training, ideally twice per week, and getting adequate protein so muscle mass is preserved or, better yet, increased as weight loss occurs.”

In other words, combining resistance training with enough protein helps protect your muscles, preventing them from being lost along with fat during weight loss.

Dr. Garcia-Webb also highlights an additional advantage of protein for weight loss: “High-protein foods also help with blood sugar regulation, keeping it lower and steadier for longer.” When your blood sugar spikes, insulin is released, promoting fat storage and slowing down fat breakdown. By eating more protein, you can maintain steady blood sugar levels, which leads to more consistent energy and reduced fat storage.

How do I calculate how much protein I need a day?

“A good goal for weight loss is to aim between 1.0 to 1.2 grams (g) of protein per kilogram (kg) of ideal body weight,” Dr. Garcia-Webb advises. For example, if your target weight is 175 pounds, your daily protein intake should be between 80 and 95 grams.

To determine how much protein you need, start by converting your ideal body weight from pounds to kilograms by dividing by 2.2. This number represents the lower end of your protein range (1.0 g per kilogram). Then, to find the upper limit, multiply your ideal weight in kilograms by 1.2. It’s important to base these calculations on your ideal, rather than current, body weight.

Dr. Garcia-Webb also adds, “As long as there are no medical contraindications, people 65 years old and above should aim for the higher end of the protein range, around 1.2 grams of protein per kilograms ideal body weight, to help prevent natural muscle loss that occurs with time.” Resistance training is essential at any age, but particularly important for this age group to maintain strength and mobility.

Individuals with kidney conditions should discuss with their doctor before initiating a high-protein diet, and individuals considering bariatric surgery or those who have already had such surgery are likely to be prescribed an even higher protein intake by their healthcare provider, Dr. Garcia-Webb says.

In any case, always discuss a change to your diet with your doctor first.

What protein is best for weight loss?

“Whole food plant-based proteins are my favorite source of protein for everyone,” she reveals. “They are nutritious and help with satiety, but they don’t increase your LDL ‘bad’ cholesterol like animal meat and egg yolks can often do.”

Her favorite protein sources include:

• Quinoa
• Tofu
• Tempeh
• Edamame

Also read up on the 10 “perfect proteins.”

Dr. Garcia-Webb also reminds us that healthy habits don’t have to be complicated—in fact, they shouldn’t be. “One of my favorite habits is to aim to eat five servings of fruits and/or vegetables per day. If you achieve that daily, there’s simply less room for less nutritious foods, but it doesn’t feel like you are depriving yourself.”

If a habit feels like deprivation, it’s likely not sustainable. When you focus on adding foods that truly nourish you, it shifts the perspective to one of abundance. It’s all about what you can enjoy, not what you can’t.

About the expert

• Meghan Garcia-Webb, MD is triple-board-certified in internal medicine, lifestyle medicine and obesity medicine. She produces a weekly YouTube series, Weight Medicine with Dr. Meghan, and provides life coaching. She is also an internist at an academic medical center in Boston, MA.

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