How Much Protein Do You Need to Eat to Lose Weight?

Protein is often called the building block of life, but it also plays a major role in weight loss. If you're trying to lose weight, you can make the process easier by consuming lots of protein to regulate your metabolism and increase feelings of fullness.

Weight gain and loss, in simple terms, is determined by the balance between the calories you consume and the calories you burn. While counting calories is one popular way to limit your intake, focusing on protein can work, too.

Protein Promotes Feelings of Fullness

“Protein is known for its satiating quality, in other words, its ability to make you feel (and stay) full before your next meal. This is because of certain hormones released in response to dietary proteins that signal to the brain that you are full,” says Whitney Linsenmeyer, PhD, RD, an assistant professor of nutrition and dietetics at Saint Louis University in St. Louis and a spokesperson for the Academy of Nutrition and Dietetics.

“It's important to note that dietary fiber and fat also help you to feel full; if you’re aiming for a higher protein diet, don't forget about these other weight loss VIPs,” she says.

Protein Helps Boost Metabolism

Protein Regulates Blood Sugar

“Higher protein intake can help improve blood sugar levels when it's offsetting the intake of carbohydrates, especially refined carbs,” says Linsenmeyer.

Protein Can Preserve Muscle Mass

“Higher protein is also needed during weight loss to preserve your lean body mass,” says Linsenmayer.

“Another way to consider your protein intake within your overall diet is called the acceptable macronutrient distribution range (AMDR), which is 20 to 35 percent for protein,” she says. “In other words, 20 to 35 percent of your total energy intake should come from protein.”

If you’re looking to consume more protein to reach your weight loss, sports, or resistance training goals, recover from injury, or support a treatment plan for an existing health condition, it’s important to work with a registered dietitian, Linsenmeyer says. “A registered dietitian can individualize your recommended protein needs based on the overall picture of your health.”

Healthier protein sources can support both your weight loss goals and your long-term health.

You can also opt for protein sources with health-boosting benefits. These include fish that are high in omega-3 fatty acids, such as tuna, sardines, and salmon, and legumes, which are packed with fiber.

“Protein sources can be plant-based, like whole grains, beans, legumes, nuts, and seeds, or animal-based, such as eggs, dairy, fish, poultry, and beef,” says Linsenmeyer. “Keep in mind that plant-based sources will also bring fiber to the table.”

If you’re considering how to add protein to each meal, Stefanski says to think outside the box: “A meal for breakfast that includes last night’s fish and vegetables is a good way to reduce both food waste and the added sugars often found in common breakfast options.”

For lunch and dinner, however, it can be fairly easy to get good sources of your daily recommended protein intake. “Start with an unbreaded source of protein such as fish, shrimp, or beans. Add at least 1 to 1.5 cups of a favorite nonstarchy vegetable. Nonstarchy vegetables include greens like salad or collards, broccoli, cauliflower, zucchini, or green beans. Keep starchy foods to about one fistful along with your vegetables and protein food,” Stefanski says. Starchy foods typically include things like breads, pasta, corn, and potatoes.

If you get hungry in between meals, there are some protein-rich snack options to consider too. Stefanski lists “small portions of nuts, cheese cubes, seeds, dips made from beans, low-sugar, high-protein yogurt, and cottage cheese” as some high-protein options.

While following a high-protein diet is beneficial for weight loss because it can promote feelings of fullness, fat loss, and muscle growth, it is possible to eat too much of it.

• Bad breath
• Dehydration
• Digestive issues, including bloating and constipation
• Nausea
• Headaches

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People who follow very low carbohydrate diets are more likely to have these symptoms, sometimes referred to as keto flu. If you experience these symptoms after eating, talk with your doctor or a registered dietitian about a change to your eating plan.

In addition to causing uncomfortable symptoms, too much protein can increase your risk of serious health conditions.

While experts agree that there is such a thing as consuming too much protein, they generally disagree on how much is too much. If you begin experiencing symptoms after eating high-protein meals or you’re already at risk of heart or kidney disease, it’s important to talk with your doctor about other eating plans that may be better suited to you and your weight loss goals.

• Protein plays a key role in weight loss by regulating appetite and boosting metabolism, especially when combined with exercise.
• Higher protein diets can increase appetite-reducing hormones and lower hunger-increasing hormones, helping you feel fuller for longer.
• Protein has a higher thermic effect than carbs and fats, meaning it burns more calories during digestion and metabolism.
• For weight loss, aim to consume 1 to 2 g of protein per kg of body weight, depending on your activity level and health goals.