Build a protein diet for weight loss that preserves muscle and controls hunger. Includes a flexible meal plan, food list, and science-backed targets.
Frequently Asked Questions
How much protein should I eat per day to lose weight?
Most research recommends 1.2 to 1.6 grams of protein per kilogram of body weight for weight loss. Active individuals or those doing resistance training may benefit from up to 2.0 g/kg. For a 70 kg person, that translates to roughly 84 to 140 grams per day.
Can too much protein make you gain weight?
Excess calories from any macronutrient can lead to weight gain. However, protein is the hardest macronutrient to overeat because it is highly satiating and has a high thermic effect. Staying within 1.2 to 2.0 g/kg of body weight is both safe and effective for most adults.
Can you lose weight on a high-protein diet without exercise?
Yes. A high-protein diet in a calorie deficit produces weight loss regardless of exercise. However, combining protein with resistance training significantly improves body composition by preserving lean muscle while losing fat.
What are the best high-protein foods for losing weight?
Lean meats (chicken breast, turkey), fish, eggs, Greek yogurt, cottage cheese, lentils, and tofu all deliver high protein per calorie. These foods keep you full longer and support muscle retention during a deficit.
Is a high-protein diet safe for your kidneys?
In healthy adults, protein intakes up to 2.0 g/kg per day have not been shown to impair kidney function in long-term studies. People with pre-existing kidney disease should consult their doctor before increasing protein intake.