How Much Protein Should I Eat for Weight loss?

How Much Protein Should I Eat for Weight loss?

Oh! you are depressed by the bulgy fat on your body that is taking away your daily enjoyable moments. If that is the reason you probably tried too much workout and heat up the gym many times.

Let me know if i am right?

I guess yes, is it so ?

Anyway, every fitness enthusiast’s choice is to be fit, I know it very well as I am also one. So, getting fit and muscular is the only thing that fills up our mind space.

So, if you’re at the stage when you have tried all the physical remedies and you’re also seeing your weight loss. What is the reason you want to know”How much protein should I eat for weight loss”?

That is because you’re very well aware of the fact that protein is must-have nutrition for our body and muscle mass additionally it really affects and speeds up the weight loss process.

Yeah, you are right! Proteins are the macronutrients found in animal products mostly, but nuts and legumes are also the rich sources of it.

Some dairy products also have protein content in them like cheese, milk and yogurt.

How Much Protein Should I Eat for Weight loss?

how much protein should I eat for weight loss

Protein intake and requirement are changed from body to body because every individual has a different weight, at a different stage of growth, do more or less physical activity, and also take different meals.

So, If your goal is straightforward to weight loss you can consider daily eating 1.6 to 2.2 grams of proteins per kilograms ( 1 gram per pound). However, if you’re a regular athlete or a bodybuilder your daily intake is doubled.

Recommended Daily Allowance (RDA) of protein according to age-

  • 1 to 3 age – 13 gm.
  • 4 to 8 age -19 gm.
  • 9 to 13 age – 34 gm.
  • Girls (14-18 ages) – 46 gm.
  • Boys (14-18 ages) – 52 gm.
  • Women’s (19-70+) – 46 gm.
  • Men’s (19-70+)- 56 gm.

You can follow the protein intake according to the ages mentioned above. Source – Protein Calculator

Now, you know how much protein you have to take in your daily diet to meet the protein requirements. The question is how exactly proteins help in achieving weight loss.

To answer this question I have searched out so many journals and scientific evidence which I can gain and I found that there are two types of protein sources by which all the mechanisms of protein works.

The first source is eatables that provide our body with fast-dissolving proteins like whey protein. Second sources tend to provide slower dissolving proteins like casein protein.

What happens by both of the sources does it affect my body in anyway?

Yes, both sources affect your body in a great way the faster dissolving protein is a good choice because sometimes we often took higher protein amounts, and at the time these fast-digesting proteins help in firing up the metabolism of the body and also make great use of amino acids and spike up their levels in the blood.

Other low digesting protein sources are not recommended because if they are mistakenly taken in higher amounts they don’t benefit you in any of the way only you lost up the additional amino acids these are excreted out from the body with body wastes.

Proteins affect majorly by suppressing the hunger signals by suppressing hormones related to hunger by this the body doesn’t feel the need to eat and your calorie intake is lower you don’t feel hungry. This makes you eat less and in measured amounts which ultimately becomes the ace of your weight loss game.

High Protein rich Foods (Dairy Source)

high protein dairy sources


Milk is the option in dairy food protein choices. It is the commonest drink consumed by almost everyone. Milk speed up weight loss by speeding up metabolism and make you feel fuller.

100 grams of milk will give you 3.4 grams of total protein. Also, remember to drink only regular milk don’t consume flavored milk as these are higher in sugar and are not as beneficial.

An article published in the Times of India says that 250 ml of daily milk intake is good for an adult person composed of 150 calories. while a glass of skimmed milk contains only 83 calories.

Greek Yogurt

Greek yogurt is good to be used in combination with other protein-rich foods for added benefits and weight loss effects. Its use alone is not much suited and not as effective.

Greek yogurt (100 gm) contains total 10 gm of proteins.

Several studies were done in which yogurt is used for 5 trials for estimating the effect it on weight loss. Among the 5 trials, 4 shows the positive result weight loss and 1 shows negative weight gain.

Hence, the overall estimation concludes that the yogurt is found effective in lowering body mass index, lowering weight.

Cottage Cheese

Another dairy food for protein needs is cottage cheese, the cottage cheese is slower digesting proteins providing food so take in limited amounts don’t overeat.

A total 100 gm of cottage cheese enrich your body with approximately 11 gm of proteins.

A study was done in which high protein foods are included in diets of some individuals for approximately 1 year they are monitored after that the results indicates that they have lost total 2.8 kg (6.2 pounds) in women and 1.4 kg (3.1 pounds) in men

High Protein Foods (Meat Source)

High protein meat sources

Chicken Breast

If you’re thinking to lose weight chicken breast is your best bet as it is the lowest caloric part of the chicken and also filled up with high protein amounts.

A 100 gm of chicken breast contains 31 gm of protein. So, your overweight body needs some chicken breast to get into shape by cutting off extra fat.

Lean Beef

Lean beef could be a good option when your choice is among the meat sources. Beef is the proteinous and nutritious source in a diet loved by people for a long time.

A 100 gm of lean beef contains 26 gm of proteins in them so these can not be forgetted.

“Sirlon streak” is considered the leanest part of beef and is good for people’s who’s priority is health.

A study was done with 120 individuals (99 of them are women) with obesity and overweight issues. They are given lean beef as part of their high protein diet and results clearly indicate that lean beef as a high proteinous diet is effective in weight loss.

Turkey Breast

The turkey breast is one of the options for the lowest fat and high protein and nutrition content if compared with other meat cuts it is the preferable one.

Turkey breast (100 gm) contains total of 29 gm of proteins.


Tuna is the favorite diet element for fitness enthusiasts or among the bodybuilders who just love eating it. And it is only because it is so low in fat and calorie but higher in protein.

A 100 gm of tuna enrich you with 28 gm of proteins.

High Protein Foods (Plant Source)

high protein plant sources


Spirulina is rapid-fire to weight loss and protein gain of the body. It is the impactful food obtained from pant spirulina a 100 gm of spirulina will spike up 57 gm of proteins that is so huge approximately 60 % of total consumption.

You never want to miss spirulina, it is a low-fat low caloric diet with numerous health benefits, it benefits in weight loss effect by triggering the metabolism rate to faster, because of high metabolic rate your body will use and burn up more of the calories.


Edamame is a low carbs food choice rich in fibers and good fats with proteins. A 100 gm of edamame 11 gm of proteins, is a very satisfying meal among the plant sources.


Buckwheat is grain-like nutritious seeds, buckwheats are protein-rich foods giving you the fullness feeling they will decrease your hunger feeling and hormones by which you don’t want to eat extra.

Despite this it is also packed with other essential vitamins and minerals- Vitamin B6, manganese, folate which our body requires.

One cup of buckwheat can enrich you with 6 gm of protein.


Some of the beans like lentils, kidney beans, and black beans are considered diet elements for weight loss. Beans are high proteinous foods with lower fat and more fiber composition.

Your cooking need these beans for and effective weight loss 100 gm of beans will give you 21 gram of proteins.

Also read- Green bean nutrition facts

Frequently Asked Questions

How do I calculate how much protein I need?

It doesn’t need to be a mathematician even a child can do it. A 1.6-2.2 gm of protein per kg and 1 gm of protein per pound is required by everyone you only have to multiply your kgs to this value or you can simply click on the article to see the list of values of protein according to age.

Is 140 grams of protein too much?

It recommended to be safe for men to take 140 gm of protein but it also depends on which type of 140 gm of protein you’re intaking. If it is a faster digestible protein then it is good but if it is low digesting then it will waste up nutrition.

Is 25 grams of protein a day enough?

It is good if you’re at 8 to 13 years of age according to the bodyweight if calculated. But it is recommended to take at least 40 to 50 gm as it is set to value for the adults from ’30s to 70+ of age.

How many grams of protein do I need a day to lose weight?

The value of protein in grams is depended on the body type as everyone has different. Your weight of the body matters for calculating how many grams of protein is required for daily intake.

1.6-2.2 gm per kg and 1 gm per pound of protein are required you can calculate it by multiplying your overall body weight or simply you can follow the list below.

A recommended daily allowance (RDA) of protein-
Age (1 to 3) – 13 gm.
Age (4 to 8) -19 gm.
Age (9 to 13)- 34 gm.
Age Girls (14-18 ) – 46 gm.
Age Boys (14-18 ) – 52 gm.
Age of Women’s (19-70+) – 46 gm.
Age of Men’s (19-70+)- 56 gm.


In summary for weight, loss proteins are proven to be very effective and preferable nutrition by scientists. The answer to the question “how much protein should I eat for weight loss” is simple you have to be calculative for this by calculating total body weight to the amounts (1-2 gm per kg and 1 gm per pound) discussed in the article.

High protein-rich souces play important role in speeding up your journey. Some dairy, meat, and plant sources are discussed that are really effective.

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