How much protein do you need to lose weight?

Why protein matters when you lose weight

When you eat less than you burn, your body doesn't only draw on fat. It takes a little muscle too. Protein is the building block that helps you hold on to it.

A pooled analysis of 24 trials with 1,063 people compared weight loss on the same calories with either higher or normal protein². With higher protein, people lost 0.79 kg more overall, 0.87 kg more fat, and 0.43 kg less fat free mass, meaning muscle and other tissue².

That might not sound like much, but muscle is what keeps you strong and active once the weight is off. Trials have also found protein a little more filling, though the effect is modest¹².

How much do you need?

The Nordic Nutrition Recommendations set the recommended intake at 0.83 g per kilo for healthy adults and 1.2 to 1.5 g per kilo for older people⁴. While you're losing weight, though, your needs are higher. A major review recommends 1.2 to 1.6 g per kilo a day during weight loss, with 25 to 30 g at each meal¹. Recent guidance on weight loss mentions the same range⁷.

If you weigh 80 kg, that's roughly 95 to 130 g of protein a day. Spread over three meals and a snack, it's very doable.

More isn't necessarily better. A pooled analysis of 49 strength training trials found that muscle didn't grow any further once people went above about 1.6 g per kilo³. Researchers haven't agreed whether to count from your current weight, an adjusted weight or your lean mass⁷. If you have a lot to lose, working from your goal weight gives a more realistic number.

Strength training makes a difference

Protein works best alongside exercise. Strength training, or strength and cardio combined, is well established for keeping muscle during weight loss⁷. Twice a week with whole body exercises is a good start, even on the living room floor.

Easy high protein foods

You don't need protein powder. Everyday food does most of the work. Here are rough figures per 100 g, but always check the label, as brands vary:

• Plain skyr: about 10 g⁶. A 200 g bowl gives roughly 20 g.
• Cottage cheese: about 9 g⁵. Good on rye bread or in a salad.
• Eggs: about 14 g⁵. Two eggs give roughly 14 g.
• Chicken breast, cooked: about 32 g⁵.
• Fish: cod about 24 g, salmon about 25 g and tinned tuna about 25 g⁵.
• Beans and lentils: about 7 to 8 g⁵. Cheap, filling and full of fibre.

Getting protein into your day

• Breakfast: skyr or Greek yoghurt with berries and a few oats, or eggs on toast.
• Lunch: rye bread or a wrap with cottage cheese, egg, tuna or chicken.
• Dinner: fish or chicken with plenty of veg, or a bean and lentil stew.
• Snack: a small pot of skyr, a boiled egg or a handful of edamame.

Start with breakfast. It's often the meal with the least protein, and the easiest to change. You might also like our guide to calorie deficits and daily targets.