How much protein per day to lose weight?

Aim for 1.6-2.2g of protein per kg of body weight. For a 154 lb woman: 112-154g/day. For a 187 lb man: 136-187g/day. If you do weight training, stay at the higher end.

Is too much protein dangerous?

For healthy people with functioning kidneys, an intake of 2-2.5g/kg is safe. Studies show that intakes up to 3g/kg have no negative effects on kidneys. Stay well hydrated to facilitate elimination.

Which proteins to choose for weight loss?

Choose lean proteins: chicken breast (31g for 165 kcal/100g), white fish (20g for 90 kcal), plain Greek yogurt (10g for 45 kcal), egg whites (11g for 52 kcal). Whey is also excellent: 25g protein for about 120 kcal.

Does protein automatically build muscle?

No, protein provides the materials, but you need a stimulus (weight training) and a caloric surplus to build muscle. In a deficit, high protein prevents muscle loss, but won't make you gain any.

High Protein Diet: Complete Guide to Losing Weight While Keeping Muscle

Calorie calculation examples by profile

Sedentary woman, 30 years old, 154 lbs

Maintenance calories 1800 kcal

Target (with deficit) 1400 kcal

Deficit: 400 kcal/day

Active woman, 30 years old, 154 lbs

Maintenance calories 2100 kcal

Target (with deficit) 1600 kcal

Deficit: 500 kcal/day

Sedentary man, 30 years old, 187 lbs

Maintenance calories 2200 kcal

Target (with deficit) 1700 kcal

Deficit: 500 kcal/day

Active man, 30 years old, 187 lbs

Maintenance calories 2700 kcal

Target (with deficit) 2100 kcal

Deficit: 600 kcal/day

What is a high protein diet?

A high protein diet consists of increasing protein intake to 1.6-2.2g per kg of body weight, compared to 0.8-1g in a standard diet. Protein then represents 25-35% of total calories. This diet is particularly effective for losing weight while preserving muscle mass.

Why protein for weight loss?

Protein offers several advantages: high thermic effect (20-30% of calories are burned during digestion), strong satiety (you feel less hungry), muscle preservation (muscle burns calories even at rest), and blood sugar stabilization.

Best protein sources

Animal sources: chicken, turkey, lean beef, fish, eggs, Greek yogurt, whey. Plant sources: tofu, tempeh, seitan, legumes, quinoa. Prioritize lean sources to maximize protein without blowing up calories.

Structuring your meals

Spread your protein over 4-5 intakes to optimize protein synthesis: 30-40g at breakfast, 40-50g at lunch, 20-30g as a snack, 40-50g at dinner. Each meal should contain a quality protein source.

Important

Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.

Complete Guide to High Protein Diet for Weight Loss

The high protein diet is one of the most effective approaches for losing fat while preserving muscle mass. Discover how to optimize your protein intake to maximize your results.

Why Protein is Essential for Dieting

The thermic effect

Protein has the highest thermic effect:

Protein: 20-30% of calories burned during digestion
Carbs: 5-10%
Fat: 0-3%

In practice: eating 100 kcal of protein only provides 70-80 net kcal.

Satiety

Protein is the most filling macronutrient:

Slows gastric emptying
Stimulates satiety hormones (GLP-1, PYY)
Reduces ghrelin (hunger hormone)

Muscle preservation

In a caloric deficit, the body can use muscle for energy. A high protein intake signals to preserve muscle tissue.

How Much Protein Based on Your Profile?

Profile	Protein (g/kg)	Example 154 lbs
Sedentary dieting	1.6-1.8g	112-126g
Active dieting	1.8-2.0g	126-140g
Athlete dieting	2.0-2.2g	140-154g
Intense cutting	2.2-2.5g	154-175g

Top 10 Protein Foods for Weight Loss

Food	Protein/100g	Calories/100g	Ratio
Chicken breast	31g	165	Excellent
Canned tuna (water)	26g	116	Excellent
Plain Greek yogurt	10g	45	Excellent
Egg whites	11g	52	Excellent
Shrimp	24g	99	Excellent
Lean beef 5%	26g	137	Very good
Salmon	20g	208	Good
Firm tofu	15g	145	Good
Cooked lentils	9g	116	Good
Whey isolate	90g	370	Very good

Optimal Daily Distribution

Muscle protein synthesis is maximized with 30-40g of protein per meal. Beyond that, excess is used for energy.

Example at 150g protein/day

Meal	Protein	Foods
Breakfast	35g	3 eggs + 6 oz Greek yogurt
Lunch	45g	5 oz chicken + vegetables
Snack	25g	1 scoop whey + almonds
Dinner	45g	6 oz fish + quinoa

Breakfast (400 kcal, 35g prot)

3 scrambled eggs
6 oz plain Greek yogurt
1 slice whole wheat bread

Lunch (500 kcal, 45g prot)

5 oz chicken breast
7 oz sauteed vegetables
1/2 cup cooked brown rice
1 tbsp olive oil

Snack (200 kcal, 25g prot)

1 scoop whey
15 almonds

Dinner (500 kcal, 45g prot)

6 oz cod
8 oz sweet potato
Steamed broccoli
Lemon juice

Total: 1600 kcal, 150g protein (37%)

Practical Tips

To reach your protein goals

Start each meal with the protein
Prep your proteins in advance (meal prep)
Always have a backup protein source (hard-boiled eggs, canned tuna)
Use whey to supplement if needed

Mistakes to avoid

Neglecting protein at breakfast
Consuming all protein in one meal
Choosing sources that are too fatty (deli meats, high-fat cheeses)
Forgetting plant proteins (variety is important)

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High Protein Diet for Weight Loss