If I could check only one thing in your food plan, it would be protein. It helps you lose fat, it keeps your muscle, and it fills you up better than most things on your plate. In my experience many people eat less of it than they need. So let's sort it out.
Short answer: For most active people, 1.6-2.2 g of protein per kilogram of body weight a day works well. At 80 kg that is roughly 130-175 g a day. If you are losing fat, aim for the upper end. It fills you up more.
Why protein matters
- It keeps your muscle. In a deficit it protects muscle mass, so you lose fat and keep the muscle.
- It fills you up. After a protein meal you go longer without hunger.
- It has a high thermic effect. Your body burns more energy digesting protein than it does for fats and carbs.
- It is building material. Without it muscle does not grow, however hard you train.
How much to eat
For most active people, 1.6-2.2 g per kg of body weight a day works well. At 80 kg: 80 x 1.6 = 128 g, and 80 x 2.2 = 176 g. So you are talking about roughly 130-175 g a day. If you are losing fat, go for the upper end. You will feel fuller and have less hunger.
Where does this come from? A 2018 meta-analysis of resistance training studies (Morton et al.) found that the benefit of extra protein for muscle levels off at roughly 1.6 g per kg a day. The range of 1.6-2.2 g is what I use in practice, with some margin on top. A 2012 meta-analysis of diet trials (Wycherley et al.) found that higher-protein diets gave slightly more fat loss and kept more lean mass than standard-protein diets.
Not sure what you eat now? The calculator gives you a calorie and protein target to start with. If you have kidney disease or any other medical condition, talk to your doctor before you change how much protein you eat.
Where to get it
- Meat and fish (chicken, turkey, beef, salmon, tuna)
- Eggs and dairy: quark (a fresh cheese, similar to strained Greek yogurt), Greek yogurt, skyr, cheese
- Beans, lentils and tofu (plant sources)
- Protein powder: a handy help when you cannot get there with normal food
To compare foods, use the protein tool. It ranks common foods by how much protein you get per 100 kcal (calories). You can also type in the price and pack size from your own shop and see what 100 g of protein costs you.
A practical tip
Try to put a protein source in every meal. It is the easiest way to reach your number without weighing every gram. Breakfast, lunch, dinner. Something with protein on the plate every time.
In a deficit, protein matters even more. See build muscle in a calorie deficit, and how to lose weight without exercise if training is not an option for you right now.
Frequently asked questions
Why is protein so important when you lose fat?
In a deficit it protects your muscle, so fat goes down and muscle stays. After a protein meal you also stay without hunger longer, and your body burns more energy digesting protein than fats and carbs.
Where do I get protein from?
From meat and fish, eggs and dairy (quark, Greek yogurt, skyr, cheese), beans, lentils and tofu. Protein powder is a handy help when you cannot get there with normal food.
How do I reach my number without counting every gram?
Put a protein source in every meal: breakfast, lunch and dinner. It is the easiest way to get to your number.
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Apply for coaching Get the free Fat Loss KitSources, so you can check:
1) Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. DOI: 10.1136/bjsports-2017-097608 | PMID: 28698222
2) Wycherley TP, et al. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012;96(6):1281-1298. DOI: 10.3945/ajcn.112.044321 | PMID: 23097268
Martin Barna
Online nutrition and fitness coach. Since 2013 I have helped 600+ people lose fat and keep the result. Science, not crash diets.
Apply for coachingThis article is for information only. It is not medical advice. If you have a health condition, talk to your doctor.