To lose weight, a good target for protein intake is generally between 1.6 to 2.2 grams of protein per kilogram of body weight (or about 0.73 to 1 gram per pound)**
**. For example, if you weigh 68 kg (150 lbs), this translates to roughly 82 to 136 grams of protein per day
. More specifically:
- For an average adult trying to lose weight, aiming for about 68-82 grams of protein daily is recommended
- Older adults or those concerned about muscle loss may need about 1.0 to 1.2 grams per kilogram of body weight, which is higher than the general RDA of 0.8 g/kg
- Athletes or heavy exercisers aiming for weight loss may need even more, around 1.2 to 1.7 grams per kilogram , or up to 1.5 grams per pound of goal body weight
- It is also advised to spread protein intake evenly across meals, consuming about 15-30 grams per meal for better metabolism and muscle maintenance
In terms of calories, protein should make up about 10% to 35% of your daily caloric intake , with many weight loss plans recommending around 20-30% protein calories to help increase fullness and preserve muscle mass during calorie restriction
. If you have specific health conditions or are overweight, consulting a dietitian for personalized protein needs is recommended to avoid over- or underestimating your requirements
. Summary:
- Aim for 1.6–2.2 g protein/kg body weight (0.73–1 g/lb) for weight loss.
- Older adults or those preserving muscle may need 1.0–1.2 g/kg.
- Athletes/heavy exercisers may need 1.2–1.7 g/kg or more.
- Spread intake evenly across meals (15–30 g per meal).
- Protein should be 10–35% of daily calories, often 20–30% for weight loss.
This approach helps preserve lean muscle mass, increase satiety, and support fat loss effectively
