Why protein matters more when you eat less
When you cut calories, your body looks for energy wherever it can. Some of that can come from muscle. Losing muscle is not what most people want. It can leave you weaker and lower the calories you burn.
Eating more protein, along with strength training, helps protect that muscle. That is why this version asks for more protein than you would need to simply maintain your weight.
What this version sets up for you
This page starts with the goal set to "Lose fat." That does two things:
- Protein: your range uses 1.6 to 2.2 grams per kilogram of body weight.
- Calories: your target is 20% below your maintenance calories, but never under 1,200 for women or 1,500 for men.
Here is an example. A 145 lb (66 kg) woman who is lightly active gets 105 to 145 grams of protein a day. Her calories come out to about 1,460 a day, down from about 1,830 to maintain. At the middle of her range, protein makes up about a third of her calories.
Tips while you lose weight
- Keep your pace steady. The CDC notes that people who lose about 1 to 2 lb (0.5 to 0.9 kg) a week are more likely to keep it off. Our calorie deficit calculator can help you plan it.
- Put protein on your plate first. Fill in vegetables and starches around it.
- Track your progress with more than the scale. Our weight loss percentage calculator shows how far you have come.
Want to try other goals or see food examples? Go to the main protein calculator. For more on calories, read how many calories to eat to lose weight.