How much protein per day to lose weight, the UK benchmark
The UK reference is 0.75g of protein per kg of body weight a day, and while losing weight it makes sense to aim a little higher, around 1g per kg. For 70kg, about 11 stone, that is 50g to 70g a day, or 20g to 25g at each of your 3 meals. Protein contributes to the maintenance of muscle mass, which is exactly what you want to keep while you lose fat.
Work out your daily protein
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How this calculation works
The UK reference for an adult is 0.75g of protein per kilogram of body weight per day.
Example. For a weight of 70, that makes 58 g a day, or about 19 g at each of your 3 meals.
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Why protein matters when losing weight
When you eat less, the body can draw on muscle as well as fat. Enough protein, together with strength exercises, helps you keep it. The NHS advice on healthy eating when trying to lose weight puts it simply. Prioritise protein, and include some in each meal, like beans, pulses, fish, eggs or lean meat. Your total calories still count, as our page on how many calories a day to lose weight explains.
The benchmark for your weight
The British Heart Foundation explains that the recommended amount for an adult with a healthy weight is 0.75g per kg of body weight per day. That is about 45g for a 60kg woman and 55g for a 75kg man. More active people need more, and people over 65 are advised to eat about 1g to 1.2g per kg to prevent age-related muscle loss.
- 60kg, 45g a day as a minimum, about 60g while losing weight.
- 75kg, 55g a day as a minimum, about 75g while losing weight.
- 90kg, 68g a day as a minimum, about 90g while losing weight.
If you carry a lot of extra weight, base the sum on a healthier target weight rather than your current weight. Your GP can help you set it.
Where the protein is
These figures come from the BHF table.
- 100g of meat, fish or poultry, about 30g.
- 150g of 0% Greek yoghurt, 15g.
- 200g of baked beans, 10g.
- 100g of cooked lentils or beans, 8g, and 100g of tofu, 8g.
- 30g of cheese, 8g, and 200ml of milk, 7g.
- 1 egg, 7g.
On the plant side, mix pulses and grains over the day, such as beans on wholemeal toast or lentils with brown rice.
Protein at every meal
The BHF notes that spreading protein evenly across meals helps your body use it effectively. A large portion in the evening does not make up for a sugary breakfast. In the morning, think eggs, Greek yoghurt or porridge made with milk, with our ideas for a breakfast that supports weight loss. Strength work matters just as much, as our page on muscle and weight loss shows.
If you have kidney disease, diabetes or a long-term treatment, talk to your GP before eating more protein. This article does not replace advice from your GP or another health professional.
At Witney Nutrition Club
At Witney Nutrition Club, members have breakfast at the club before work, which makes a protein breakfast an easy daily habit. The free assessment works out your needs with you.
Your weight loss curve
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At the median pace, it would take about 11 weeks to lose 8 kg. At the gentlest pace, about 4 months.
The benchmark most often given for lasting weight loss is 500 g to 1 kg a week. That is the ideal zone of the chart. Above 1 kg a week on a regular basis, the body draws on its muscles as much as on its fat. That is the hatched zone.
An indicative projection. Every journey is personal and results vary from person to person. The calculation runs on your device, nothing is saved or sent. Over 65, talk to your doctor first.
How this curve is calculated
The top edge of the zone matches 500 g a week, the gentlest pace. The bottom edge matches 1 kg a week, the risk threshold.
The first weeks go faster, mostly water, then the pace slows. After 40, the median curve slows gradually, because metabolism slows. For the same effort, a man usually loses weight a little faster than a woman.
The journey curve adds plateaus of a few days and small regains, as in real life. It does not predict your own journey.
This advice is general. It does not replace medical advice.
Further reading
For day to day support, see the healthy eating programme.