How much protein to eat when losing weight
On a calorie deficit aim for 1.6–2.2 g of protein per kg of body weight per day (about 0.7–1 g per lb). That helps keep muscle, reduces hunger and makes weight loss come mostly from fat.
Updated 2026-10-28 · Get Lean Today editorial team
Protein by body weight
| Weight | 1.6 g/kg | 2.0 g/kg | 2.2 g/kg |
|---|---|---|---|
| 60 kg | 96 g | 120 g | 132 g |
| 70 kg | 112 g | 140 g | 154 g |
| 80 kg | 128 g | 160 g | 176 g |
| 90 kg | 144 g | 180 g | 198 g |
| 100 kg | 160 g | 200 g | 220 g |
Why protein matters on a cut
- Preserves muscle while you eat less
- Keeps you full longer than carbs or fat
- Digesting protein burns more energy
Easy ways to hit the target
- 25–40 g of protein in every meal
- Chicken, fish, eggs, Greek yogurt, cottage cheese, legumes
- A protein shake if you fall short
- Get Lean Today shows protein eaten vs. your goal every day