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Protein Intake Calculator for Weight Loss
When you diet, protein is the macro that protects your muscle — so it is set at the higher end on a cut. This calculator uses 1.2–2.2 g of protein per kg of bodyweight for fat loss, leaning high because a calorie deficit is exactly when adequate protein preserves lean mass and blunts hunger. For a 70 kg dieter that is roughly 84–154 g per day, with a midpoint near 126 g. It also splits your target across meals and checks the ≈ 0.4 g/kg per-meal muscle-protein-synthesis anchor, and it flags the "1 g per lb" myth (= 2.2 g/kg, the top of the range). Enter your weight in kg or lb, choose your meals, and act on the daily and per-meal targets — then set your calories with the Macro Calculator. This is a fitness estimate, not medical or dietary advice.
Fat loss = 1.2–2.2 g/kg; lean high to protect muscle in a deficit
- Example: 70 kg → ≈ 84–154 g/day, midpoint ≈ 126 g
- Higher protein preserves lean mass and blunts hunger while cutting
Frequently asked questions
How much protein should I eat to lose weight?
Keep protein high on a cut — around 1.2–2.2 g per kg of bodyweight, leaning toward the higher end. Protein preserves lean muscle in a calorie deficit and helps control hunger, so it is the last macro you want to cut. For a 70 kg person that is roughly 84–154 g per day; many dieters aim near the top of that band. Set your calorie deficit separately with a macro or TDEE calculator.
Does more protein help with fat loss?
Higher protein helps in two ways: it preserves lean muscle while you are in a deficit, and its high satiety blunts hunger so you find the deficit easier to sustain. It also has a higher thermic effect than carbs or fat. That is why protein is set at the higher end of the range specifically for fat loss — but total calories still determine whether you lose weight.