Calculating Your Protein Target For Weight Loss

Increasing your protein intake is an important part of losing weight. Our Levity experts unpack what protein is, why it's important and how to calculate how much protein you should be eating during your weight loss journey.

What is protein?

Protein is an essential part of a healthy diet and is vital for muscle repair, growth, and maintenance. But how does it work? It’s helpful to think of protein as a set of Lego bricks. To build different structures (muscles, tissues, etc.) you need various types of bricks (amino acids). Some of these special bricks (essential amino acids) can't be made by your body, so you must get them through your diet, just like needing to buy specific Lego pieces to complete your model. Ensuring you have all the necessary bricks allows you to build and repair any structure efficiently. [1]

Why is protein important for weight loss?

Increasing your protein intake is crucial during weight loss, especially when taking weight loss medications, as it helps preserve muscle mass by providing essential amino acids for muscle repair and growth, stimulating muscle protein synthesis, and reducing muscle breakdown. This ensures that the majority of weight loss comes from fat rather than muscle. Additionally, protein can also make you feel fuller for longer periods of time and reduces the likelihood of overeating. [2] 

How much protein should I eat to lose weight?

Our experts recommend that people who are losing weight rapidly eat at least 1g of protein per 1 kg of body weight per day which would mean that someone weighing 90kg would need to eat 90g of protein. This number also roughly coincides with 12% of your daily calories coming from protein which is recommended by the NHS Eatwell guide. 

It's important to note that your protein target is based on your starting weight and does not change as you lose weight. This helps to ensure that you are consuming enough protein to support muscle preservation, even as your overall calorie intake decreases.

Once you have your protein target you can then use this target in conjunction with the NHS Eatwell guide and your daily calorie intake to plan healthy meals and snacks. You can find information about how much protein something contains on food labels, this information is normally broken down per portion, per 100g and per pack. It’s also recommended that you split up your protein intake throughout the day to make reaching your target easier. 

Finally, to keep track of the amount of protein you are consuming we recommend keeping a diary with a record of what you eat each day as well as any notes about how certain foods make you feel and which meals you like the most. It’s important to find meals that make you feel good and meet your protein requirements because it makes it easier to stay motivated and reach your weight loss goals.

Need help setting your protein target?

If you’re unsure how much protein you should be eating, Levity's clinical team is here to support you in setting and achieving your weight loss goals. As part of your treatment plan we are dedicated to helping you manage your weight in a healthy and sustainable way, if you have any questions or concerns don’t hesitate to contact us.

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References

[1] Protein [Internet]. The Nutrition Source. 2012. Available from: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/

[2] Cleveland Clinic. 4 Ways Protein Can Help You Shed Pounds [Internet]. Cleveland Clinic. 2022. Available from: https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight

[3] Pendick D. How much protein do you need every day? - Harvard Health Blog [Internet]. Harvard Health Blog. 2023. Available from: https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096