How Much Protein Should You Eat To Lose Weight According to A Dietitian

Is a higher protein intake all it's cracked up to be when trying to lose weight?

Yes, protein has long been recognized as essential for weight loss. And with the increased use of GLP-1 medications, it has once again become a dietary darling. Protein-rich foods can help individuals seeking to lose fat, preserve lean muscle, support their metabolism and feel satisfied throughout the day.

I’m often asked by clients, “Is protein that important for weight loss?” The short answer is absolutely. However, the type, amount, and timing of protein consumption matter and must be considered. 

In this article, we’ll explore:

• Why protein is essential for weight loss
• How much protein per day is needed to lose weight
• Best sources of protein
• Best protein bars, powders, diet and meal replacement shakes designed for weight loss
• How much protein is in everyday grocery items for smarter meal planning

Let's jump right in!

What is Protein?^[4][5][8]

Proteins are the building blocks of the body. They form the structure of bones, cartilage, muscles, blood, and skin and are key components of enzymes, hormones and vitamins. Proteins are crucial for growth and development, helping to repair and build cells and muscle. They also play vital roles in essential body functions, including blood clotting, maintaining fluid balance and supporting the immune system.^[8]

Protein is made up of chains of amino acids. There are three types of amino acids: 

Essential: Nine essential amino acids cannot be made in the body. These amino acids must be supplied from the food we eat. 

Nonessential: These amino acids are synthesized in the body or from protein breakdown.

Conditional: Utilized during periods of stress or illness.

Animal Versus Plant Sources of Protein

Protein can be found in animal and plant sources, including meat, poultry, fish, dairy products, soy, legumes, nuts, seeds, vegetables, and grains. 

Animal sources contain all nine essential amino acids, making them a higher-quality protein. Plant sources can also meet daily needs. Most plant sources are not complete proteins, meaning they lack one or more essential amino acids, but others, such as soy, quinoa, and hemp, contain all nine essential amino acids. 

It’s important to note that each essential amino acid is not required for every meal — eating a balanced and varied diet ensures that you meet your daily protein requirements.

Why Is Protein Really Good for Weight Loss?

Using GLP-1 medications or following a lower-calorie diet are potential risk factors for inadequate protein intake. Cutting calories alone may promote weight loss, but you risk losing lean muscle, especially when consuming fewer than 1,500 calories per day. Adequate protein intake may help prevent some pitfalls when following a lower-calorie diet. 

Some of the benefits of adequate protein include:

1. Preserves Muscle Mass^[1] During weight loss, a higher-protein diet helps to preserve lean body tissue. More muscle equals a higher resting metabolic rate. That means you burn more calories even while sitting on the couch. This benefit is further enhanced when the higher-protein diet is combined with strength training.

2. Keeps You Full Longer Protein keeps you feeling fuller longer than carbohydrates or fat. One study found that the source of protein — whether it came from a solid or liquid source — did not matter. Keeping diet and weight loss shakes on hand can be an effective way to incorporate protein into your diet.^[1]

   In one study^[6], protein suppressed ghrelin release. Ghrelin is a hormone that promotes food intake by increasing hunger. Protein intake decreased ghrelin concentration, which in turn reduced appetite. Protein also stimulated the release of satiety hormones, keeping participants fuller longer.

3. Boosts Calorie Burn

   Your body burns more calories digesting protein than it does carbs or fat. This is known as the thermic effect of food (TEF). Protein has a higher TEF compared to carbohydrates or fat.^[1]

   Protein intake further boosts calorie burn by preserving lean muscle, which prevents a decline in resting energy expenditure (REE). Maintaining a healthy REE is especially important when sustaining weight loss without excessive caloric restriction.^[10]

4. Supports Better Blood Sugar Control[3]^[12]

   Protein can slow down gastric emptying, leading to a more gradual release of glucose into the bloodstream. This mechanism explains why it is often best practice to pair carbohydrates with protein to reduce blood sugar spikes.

   Higher-protein diets can enhance insulin sensitivity, making the body more responsive to insulin and improving glucose regulation. 

   
   

   Branch-chain amino acids (BCAAs), particularly leucine, have also enhanced glucose metabolism.

So, How Much Protein Per Day to Lose Weight?

My clients often ask me how much protein they need to lose weight. Here’s the science-backed breakdown:

General Recommendations:

The current recommended daily intake of protein for healthy adults is 0.8 grams per kilogram of body weight, or approximately 0.36 grams per pound.^[11]

However, when we consider factors such as physical activity and stress that can arise from dieting, that number can be significantly higher. 

A 2015 study found that intake as high as 1.2 - 1.6 grams per  kilogram of body weight is more in line with health outcomes for healthy adults.^[7]

Athletes or individuals engaging in intense strength training while also losing weight may require a protein intake of as high as 1.6 - 2.4 grams per kilogram of body weight.^[2]

If you're following a reduced-calorie diet (such as 1,200 to 1,500 calories per day), a simple way to ensure adequate protein intake is to aim for at least 25–35% of your daily calories from protein.

Here’s how that looks:

• 1,200 calories/day → 90–105 grams of protein
• 1,500 calories/day → 113–131 grams of protein

How Much Protein Should I Eat at Each Meal?^[9]

Protein is best utilized when spread throughout the day. Aim for 25 to 35 grams per meal and 10 to 15 grams for snacks.

Research indicates that 20-25 grams of protein per meal can be utilized for muscle synthesis, with the remainder serving as fuel.^[9]

Questions I Frequently Get From My Clients

Should I focus only on eating protein for optimal health? No, it's best to maintain a varied diet incorporating protein, carbohydrates, and fat to ensure you get a well-balanced mix of nutrients, vitamins, and minerals. Meal replacement shakes and protein bars for weight loss can help fill nutritional gaps.

What happens if I don't meet 100% of my daily protein requirements? Don’t stress! Your body can usually adapt in the short term by using stored resources. However, it is essential not to consistently fall short of protein needs, mainly when losing weight or using a GLP-1 medication. Over time, consistently missing protein may lead to muscle loss, slower recovery, fatigue, and a weakened immune system. This could impact overall health, especially if your diet lacks other essential nutrients too. Meal replacement shakes and bars are designed as a convenient way to get enough protein.

Which vegan sources of protein do you recommend? Add soy, hemp seeds, legumes, nuts or seeds to your meals for flavorful, nutrient-dense plant-based protein. Vegan protein shakes, bars, and meal replacement shakes for weight loss provide a convenient, grab-and-go option to meet protein needs.

Are protein shakes and bars quality sources of protein? Yes — meal substitute shakes for weight loss, protein shakes, meal replacements, bars and snacks can be easy, tasty, and convenient options to help you meet your daily protein goals.

I don’t have time to cook; how can I get my daily protein? You don't need to cook to meet your recommended daily protein needs. There are high-quality, packaged protein meal replacements—like Wonderslim Meal Replacement Shakes and Wonderslim Protein Meal Replacement Bars — that make convenient and nutritious additions to your diet.

What is the best type of vegan meal replacement shakes for weight loss? The best protein powders designed for weight loss typically contain a minimum of 15 to 20 grams of protein per serving, supporting satiety and the preservation of lean muscle mass during caloric restriction. Vegan shakes are an excellent alternative for those who do not consume dairy or are lactose-intolerant.

Weight Loss Meal Replacement Options

If you're busy (and who isn’t?), convenient weight loss meal replacement options can make all the difference.  Luckily, there is no shortage of protein in various specialty meal substitute shakes for weight loss, weight loss shakes, protein bars for weight loss, diet shakes and snacks designed for weight loss. These options are designed to help you hit your goals without spending hours in the kitchen:

• Best protein shakes for weight loss
• Weight loss meal replacements
• Meal substitute shakes and bars
• Protein bars for weight loss
• Protein snacks

Protein Nutrition

One gram of protein equals four calories, and one ounce contains approximately 6 to 7 grams of protein.

Everyday Grocery Store Foods: Protein Counts

You don’t need fancy products to hit your protein goals. Here’s the amount of protein in everyday foods, at portion sizes recommended for a 1,200–1,500 calorie/day meal plan:

21 grams of protein in a chicken breast (3.0 oz, about the size of a deck of cards)

20 grams of protein in a chicken thigh (3.0 oz, skinless)

22 grams of protein in lean steak (3.0 oz)

6 grams of protein in bacon (2 slices)

21 grams of protein in salmon (3 oz, cooked)

20 grams of protein in shrimp ( 3 oz or about 12 large)

12 grams of protein in 2 eggs (large)

13 grams of protein in cottage cheese (4 oz or ½ cup)

17 grams of protein in Greek yogurt (6 oz or ⅔ cup)

8 grams of protein in skim milk (8 oz or 1 cup)

9 grams of protein in tofu (3 oz, firm)

Pairing these items with veggies, whole grains or healthy fats makes for a filling, balanced meal that still supports weight loss.

Final Thoughts: Is Protein Really Good for Weight Loss?

After working with hundreds of people trying to feel better in their bodies, I can confidently say:

Yes, protein is foundational for successful and sustainable weight loss and overall good health.

When you eat enough protein:

• You feel fuller longer
• You maintain lean muscle mass
• You have better glycemic control
• You maintain a higher resting energy expenditure

It doesn’t have to be complicated. A few daily habits — a protein-rich breakfast, a quality meal substitute shake for weight loss or a meal replacement bar when you’re rushed and smart choices at dinner — can make a huge difference.

References

[1] Astrup, A., Raben, A., & Geiker, N. (2014). The role of higher protein diets in weight control and obesity-related comorbidities. International Journal of Obesity, 39(5), 721–726. https://doi.org/10.1038/ijo.2014.216

[2] Hector, A. J., & Phillips, S. M. (2018). Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 170–177. https://doi.org/10.1123/ijsnem.2017-0273

[3] Layman, D. K., & Baum, J. I. (2004). Dietary Protein Impact on Glycemic Control during Weight Loss. The Journal of Nutrition, 134(4), 968S973S. https://doi.org/10.1093/jn/134.4.968s

[4] Medline Plus. (2023, April 13). Protein in diet: MedlinePlus Medical Encyclopedia. Medlineplus.gov. https://medlineplus.gov/ency/article/002467.htm

[5] MedlinePlus. (2021, March 26). What are proteins and what do they do? Medline Plus; National Library of Medicine. https://medlineplus.gov/genetics/understanding/howgeneswork/protein/

[6] Moon, J., & Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome, 29(3), 166–173. https://pmc.ncbi.nlm.nih.gov/articles/PMC7539343/

[7] Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572. https://doi.org/10.1139/apnm-2015-0550

[8] Restivo, J. (2023, December 1). High-protein foods: The best protein sources to include in a healthy diet. Harvard Health. https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet

[9] Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1). https://doi.org/10.1186/s12970-018-0215-1

[10] Westerterp-Plantenga, M. S., Lemmens, S. G., & Westerterp, K. R. (2012). Dietary Protein – Its Role in satiety, energetics, Weight Loss and Health. British Journal of Nutrition, 108(S2), S105–S112. https://doi.org/10.1017/s0007114512002589

[11] Wu, G. (2016). Dietary Protein Intake and Human Health. Food & Function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h

[12] Yu, Z., Nan, F., Wang, L. Y., Jiang, H., Chen, W., & Jiang, Y. (2019). Effects of high-protein Diet on Glycemic control, Insulin Resistance and Blood Pressure in Type 2 diabetes: a Systematic Review and meta-analysis of Randomized Controlled Trials. Clinical Nutrition, 39(6). https://doi.org/10.1016/j.clnu.2019.08.008