To lose weight effectively while preserving lean muscle mass, your daily protein intake should generally be between 1.6 and 2.2 grams of protein per kilogram of body weight (about 0.73 to 1 gram per pound) for most people
. For athletes or those who exercise heavily, the recommendation increases to about 2.2 to 3.4 grams per kilogram (1 to 1.5 grams per pound)
. Key points to consider:
- Consuming protein at this level helps spare lean body mass during calorie restriction and supports fat loss
- Higher protein intake increases satiety, helping reduce overall calorie intake
- Spreading protein intake evenly throughout the day (e.g., 20-35 grams per meal) is beneficial since the body can only use a certain amount at once
- For overweight or obese individuals aiming for fat loss, a slightly lower range of 1.2 to 1.6 grams per kilogram (0.55 to 0.73 grams per pound) is effective and supports lean mass preservation
- Protein should make up about 20-35% of your total daily calories for weight loss, depending on your total calorie needs
In summary, to lose weight while maintaining muscle, aim for approximately:
- 1.6–2.2 g/kg (0.73–1 g/lb) of body weight for general weight loss.
- 2.2–3.4 g/kg (1–1.5 g/lb) if you are an athlete or do heavy exercise.
- For overweight individuals, 1.2–1.6 g/kg is a good target.
Adjust based on your activity level, body composition goals, and total calorie intake for best results
