Why protein matters when you're losing weight
Protein does three helpful things during weight loss:
- It helps you feel full. Meals with a good source of protein tend to be more satisfying, which can make a calorie deficit easier to stick with.
- It helps protect muscle. When you eat less, your body can break down some muscle along with fat. Adequate protein, especially combined with strength training, helps limit that loss.
- It takes more energy to digest. Your body uses somewhat more energy processing protein than it does carbohydrates or fat, though the difference is modest.
How much protein do you need?
The Recommended Dietary Allowance (RDA) for adults is 0.8 grams of protein per kilogram of body weight per day, or about 0.36 grams per pound. That's the minimum to meet basic needs for most healthy adults. Some research suggests that somewhat higher intakes may help preserve muscle during weight loss, particularly for older adults and people who strength train.
Your ideal amount depends on your age, activity, health and goals. If you have kidney disease or another medical condition, ask your doctor before increasing protein.
A simple approach: protein at every meal
Rather than tracking grams, many people find it easier to include a source of protein at each meal and most snacks. A palm-sized portion of meat, fish or tofu, or about a cup of Greek yogurt or cooked beans, is a practical guide.
| Food | Typical portion | Approximate protein |
|---|---|---|
| Chicken breast, cooked | 3 ounces | About 26 g |
| Salmon, cooked | 3 ounces | About 22 g |
| Plain nonfat Greek yogurt | 3/4 cup | About 17 g |
| Lentils, cooked | 1 cup | About 18 g |
| Firm tofu | 1/2 cup | About 10 g or more |
| Eggs | 2 large | About 12 g |
| Low-fat cottage cheese | 1/2 cup | About 12 g |
Values are approximate and vary by brand and preparation. Check nutrition labels for specific products.
Easy ways to add protein
Breakfast
Breakfast is often the lowest-protein meal of the day. Try eggs, Greek yogurt, cottage cheese, or our berry overnight oats made with Greek yogurt.
Lunch and dinner
Build meals around a protein, then add vegetables and a high-fiber carbohydrate. Our chicken and quinoa bowls and turkey and bean chili are good examples.
Snacks
Pair a protein with produce for a more filling snack: an apple with peanut butter, hummus with vegetables, or a string cheese with grapes.
Don't forget the rest of your plate
Protein works best as part of a balanced diet. Vegetables, fruits, whole grains and beans provide fiber and nutrients that support your health and help you feel full. See our healthy meal plans for ideas that bring it all together.
Medical note
This article is general education, not medical advice. Talk with your doctor or a registered dietitian about your individual needs. See our medical disclaimer.