How Much Protein Should I Eat to Lose Weight? Experts Reveal the Fat-Burning Sweet Spot
Studies a higher intake can help you lose nearly six times more weight
Protein has become synonymous with weight loss—from Greek yogurt parfaits to protein shakes, high-protein diets and foods are often celebrated. And for good reason. But where do you actually get started? If you’re like many women, you’ve probably wondered “How much protein should I eat to lose weight?”. Here’s what to know about high-protein foods and their potential for weight loss in midlife.
The link between protein and weight loss
We know that protein isn’t a magic pill for shedding pounds. But how it makes you feel can lower your chances of indulging in less-than-healthy habits (like overeating) that lead to weight gain.
“Research consistently shows that eating a high-protein diet can support weight loss goals by promoting feelings of fullness and satiety,” says Roxana Ehsani, MS, RD, a sports dietitian. “It can also help regulate hormones that control hunger and fullness.”
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In fact, those with a higher protein intake (about 23 percent of their daily calories) and who ate more fiber lost 13 percent of their body weight—nearly six times more than those who didn’t— in a 2024 study published in the journal Obesity Science and Practice.
Here’s why that’s especially important after age 50: As we age, we naturally lose lean muscle mass and strength. (See one 70-year-old woman’s protein for weight loss success story here.)
“Studies show that bumping up protein as we age is critical to preserve this lean muscle mass,” says Ehsani. “The more muscle we have, the more calories we can burn at rest, too, which can support weight goals.”
How much protein should I eat to lose weight?
Daily protein consumption isn’t always a one-size-fits-all situation. “Many factors can impact protein recommendations, including age, activity level, pregnancy and lactation, weight loss and certain health conditions,” says Angela Blackstone, RDN, a registered dietitian at The Ohio State University Wexner Medical Center.
The Dietary Guidelines for Americans recommends consuming 0.8 grams of protein per kilogram of body weight (that’s about 0.36 grams of protein per pound of body weight) daily for adults age 18 and older. If you’re over age 50, plan to increase this for the most benefits.
“In general, most women over 50 may benefit from at least .45 grams of protein per pound of body weight, according to research,” says Ehsani. “Others recommend starting at .54 grams of protein per pound body weight.”
For a 200-pound woman, that’s about 90 to 108 grams of protein per day. Another easy cheat code: Aim to get at least 20 to 30 grams per meal. High-protein meals like this make it easier to hit your daily protein goal for weight loss without feeling overwhelmed.
“There are studies that suggest consuming this amount of protein at meals helps with muscle protein synthesis, supports lean muscle mass, increases satiety, helps manage blood sugar and improves insulin sensitivity,” says Blackstone.
When should you eat protein to lose weight?
Starting the day with a high-protein breakfast (as part of a balanced diet) can be your first step toward reaching your weight loss goals.
“Americans tend to backload their protein and get most of it at dinner, so breakfast is a great opportunity to add more protein and help spread your intake throughout the day,” says Ehsani.
In fact, a breakfast that is 51 percent protein leads to higher levels of appetite-regulating hormones and feelings of fullness than a high-carbohydrate breakfast (10 percent protein), particularly for women, per a 2019 study in Clinical Nutrition Experimental.
To add more protein to your breakfast, swap out the juice or water in a smoothie with a glass of dairy milk, which naturally supplies 8 grams of protein per cup. Or simply add dairy milk to your oatmeal or cereal, Ehsani adds.
“Focusing on a higher-protein breakfast can offer increased satiety, better blood sugar control, improved diet quality and fewer cravings later in the day,” says Blackstone. “It also provides a good start to meeting your needs. Some research recommends consuming up to 30 grams at breakfast.” That’s a smart starting point if you’re wondering how much protein per day to lose weight.
What type of protein is best for weight loss?
It’s ideal to opt for complete protein options, which means they contain all of the essential amino acids (or building blocks of protein) that your body needs. “Dairy milk and other animal-sourced products like lean meats and seafood are complete proteins, whereas most plant-based proteins are incomplete,” says Ehsani.
Both Ehsani and Blackstone recommend dairy for a complete protein that can be incorporated into your meals easily.
“The protein in dairy, specifically whey and casein, helps keep you feeling fuller longer, provides energy to fuel your day and helps muscles recover even while you sleep,” says Ehsani. “Plus, milk is nutrient-dense, providing 12 other nutrients our bodies need in addition to complete protein, which means you’re getting a lot for the calories consumed.”
Protein drinks and powders can also help you meet your daily protein recommendations as part of a healthy diet. You can find options with both animal-based and plant-based protein.
In particular, casein-based protein drinks may help support your weight loss goals. While whey protein is absorbed quickly and immediately makes you feel full, casein has a slow release that helps you feel fuller longer, per the Cleveland Clinic.
Not a fan of powders? You can still get plenty of protein from whole foods by making your own protein drink. “Blend a glass of dairy milk with berries, a frozen banana, a handful of greens and a sprinkle of chia or flax seeds for a balanced, high-protein shake,” says Ehsani.
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