Nutrition
How Much Protein to Lose Weight
Protein intake is one of the most important factors during weight loss. It helps maintain muscle mass and can improve satiety, making it easier to stay in a calorie deficit.
Typical protein ranges
- Minimum: ~1.2 g per kg body weight
- Moderate: 1.6 g/kg
- Higher: 2.0–2.2 g/kg (during aggressive dieting)
Tip
Consistency matters more than precision. A smaller, sustainable calorie deficit often produces better long-term results than aggressive dieting.
Why protein matters
Higher protein intake helps preserve lean mass during a calorie deficit and can reduce hunger compared to lower-protein diets.
Common mistake
Many people focus only on calories and ignore protein, which can lead to muscle loss and reduced long-term results.