To lose weight effectively while preserving lean body mass, the recommended daily protein intake generally falls within these ranges:
- Around 1.6 grams of protein per kilogram of body weight (about 0.73 grams per pound) is considered an optimal target to spare lean body mass during weight loss
- Nutritional guidelines suggest a daily intake between 1.6 to 2.2 g/kg (0.73 to 1 g/lb) for weight loss, with athletes or heavy exercisers potentially needing 2.2 to 3.4 g/kg (1 to 1.5 g/lb) to maximize fat loss and muscle maintenance
- Studies show that consuming protein at about 25% to 30% of total daily calories or roughly 1 to 1.2 g/kg of ideal body weight can be beneficial for weight loss by increasing satiety and preserving muscle
- For adults with overweight or obesity on a calorie-restricted diet, an intake of 1.2 to 1.6 g/kg/day is optimal for fat loss and lean mass preservation, with some evidence supporting up to 2.4 g/kg/day in severe caloric deficits to improve body composition
- Protein intake should be spread throughout the day with every meal to maximize benefits
- The general recommended dietary allowance (RDA) of 0.8 g/kg is sufficient to prevent deficiency but is suboptimal for weight loss purposes
Summary:
Goal| Protein Intake Range (g/kg body weight)| Protein Intake Range (g/lb body
weight)
---|---|---
Weight loss (general)| 1.2 – 1.6| 0.55 – 0.73
Weight loss (athletes/exercisers)| 1.6 – 2.4 (up to 3.4 for heavy exercisers)|
0.73 – 1.1 (up to 1.5 for heavy exercisers)
For example, a person weighing 70 kg (154 lbs) aiming for weight loss might target about 112 to 168 grams of protein daily (1.6 to 2.4 g/kg), adjusted based on activity level and goals
. Consulting a healthcare professional or dietitian is advisable to tailor protein needs based on individual health status and weight loss plans
