Is Protein Good for Weight Loss?
When you think of protein, you might imagine muscle‑bound gym‑goers and post‑training shakes — but is protein good for weight loss?
Yes, provided you eat enough protein while keeping calories in check. Protein is essential to a healthy diet, and it’s important for overall health.
Read on to learn why protein supports healthy weight management, precisely how much protein you need each day, and ways to get enough protein in your diet. We’ll also share high-protein foods for weight loss to add to your shopping list.
Why Protein Is Good for Weight Loss
Along with carbohydrates and fat, protein is a macronutrient. This means the body needs it in large quantities.
Though there’s plenty of debate around whether a low-fat or low-carb diet is better for weight loss, it’s plain the body needs sufficient protein to function properly.
There are many health benefits of protein, from supporting bone health to preventing muscle loss. What’s more, protein can be a powerful nutrient for fat loss.
A high-protein diet has been linked to:
Reduced body weight
Reduced fat mass
Retaining fat-free mass (like muscle or bone density)
Reduced belly fat
Maintaining weight loss
But why exactly is protein so helpful for weight loss? Here’s a brief biology lesson.
Protein Helps You Feel Fuller
A high‑protein diet can increase hormones, such as:
Glucagon-like peptide-1 (GLP-1)
Cholecystokinin (CCK)
Peptide tyrosine-tyrosine (PYY)
These hormones all increase satiety (feelings of fullness), which reduces your appetite.
You may have heard of GLP-1 medications like Wegovy® and Saxenda®. These weight loss medications mimic the natural GLP-1 hormone produced by the body, which is why they help reduce appetite.
In the United Kingdom, these medications are only available through specialist National Health Service (NHS) weight management services — they’re not available from your GP (general practitioner) for weight loss alone.
Protein also lowers ghrelin, the “hunger hormone“ that tells the brain to eat more.
In other words, a high-protein diet helps you stay fuller for longer. This means less overeating, which means losing weight.
Protein May Reduce Cravings
If cravings have sabotaged your weight loss attempts in the past, protein might be the key to stopping them.
In a six‑day study, researchers looked at teenage girls with overweight or obesity who normally skipped breakfast. The girls either received a high‑protein morning meal (with roughly 35 grams of protein), a standard cereal breakfast (about 13 grams of protein), or no breakfast at all.
The study concluded that eating breakfast reduced cravings for both sweet and savoury treats — but the high‑protein breakfast produced the largest drop in savoury cravings and kept those mid‑morning “stomach rumbles“ quietest.
In real life, swapping toast and jam for an omelette or Greek yoghurt could mean less grazing on crisps and biscuits later.
Your Body Burns More Calories Digesting Protein
Every bodily function burns calories — including digesting food.
Interestingly, the body actually burns more calories digesting protein than digesting carbs or fats. Protein has a higher thermic effect of food (about 20 to 30 percent) than carbohydrates (five to 10 percent) and fats (zero to three percent). This means your body expends more energy breaking down a chicken breast than a blueberry muffin.
Protein Helps You Keep Fat‑Free Mass
When we talk about losing weight, we’re usually referring to losing fat, not losing muscle. Most of us wouldn’t mind a bit more muscle definition in our tummies and arms!
Beyond the fact that your muscles keep you strong and toned, muscle mass helps you lose weight. At rest, muscle tissue burns more calories than fat tissue. The more muscle you have, the more calories you’ll burn in your day-to-day life.
When paired with resistance training, a protein-rich diet helps preserve (and even build) lean muscle mass while you lose weight. And muscle is good not just for losing weight but for maintaining overall health as well.
High‑Protein Diets Are Considered Safe
One issue with protein? If you have impaired kidney function, too much protein can be dangerous.
But if your kidneys are working normally, you’re all sorted. Multiple research reviews suggest higher‑protein diets are safe for healthy adults.
A 2020 review found no connection between intakes of up to about two grams of protein per kilogram of body weight and problems with bone density or kidney function. It concluded that a protein‑rich approach to eating can help prevent obesity and its complications.
Likewise, a 2016 cohort study reported that greater animal and plant protein intake correlated with lower BMI (body mass index), smaller waistlines, and improved metabolic health — with no sign of kidney impairment. However, the authors noted the findings relied on self‑reported food logs and called for trials longer than 12 months.
If you already have kidney disease or any concerns about your kidney function, consult your GP before significantly increasing your protein intake.
Weight loss your way
Eating Protein Alone Isn’t Enough to Lose Weight
Unfortunately, simply adding an extra egg to breakfast won’t melt fat on its own — you still need a calorie deficit.
A calorie deficit is when you’re burning more calories than you consume each day. In order to lose weight, you need to eat in a caloric deficit consistently.
Protein-rich foods may make it easier to stay in a calorie deficit. How so? As mentioned, high-protein foods can increase feelings of fullness and decrease cravings.
But it’s still important to eat in moderation. Excessive eating — even if it’s “healthy“ foods and protein-rich meals — can cause weight gain.
In short, protein is a powerful tool, but it works best alongside sensible calorie control and regular exercise.
If you’re aiming for steady, realistic progress, it may help to understand how much body fat you can lose in a month while following a higher-protein, calorie-controlled plan.
How Much Protein Do I Need to Lose Weight?
The U.K.’s Reference Nutrient Intake (RNI) for adults is 0.75 grams of protein per kilogram of body weight (roughly 45 grams for an average woman or 56 grams for an average man).
That’s the bare minimum — it’s how much protein you need to prevent a protein deficiency. The figure isn’t optimised for fat loss.
So, how much protein should you be eating for weight loss, then? The answer isn’t straightforward.
A high-protein diet is sometimes defined as getting 30 percent of your daily calories from protein. Another definition of a high-protein diet is eating one to 1.2 grams of protein per kilogram of your ideal body weight per day.
Research suggests weight‑loss seekers do better at 1.2 to 1.6 grams per kilogram (and up to two grams per kilogram if you’re training hard). This amount of protein may lower your appetite, help with body weight management, and lower cardiometabolic risk factors.
Body weight in kilograms (kg) | Daily protein target for weight loss* in grams (g) |
60 kg | 72–96 g |
70 kg | 84–112 g |
80 kg | 96–128 g |
90 kg | 108–144 g |
100 kg | 120–160 g |
110 kg | 132–176 g |
120 kg | 144–192 g |
130 kg | 156–208 g |
*Using 1.2–1.6 g/kg range. Spread intake across the day: Aim for 25–30 g protein per main meal so your body can use it efficiently.
Unlock your treatment plan
How to Increase Your Protein Intake for Weight Loss
Eating more protein is easier said than done. While it sounds simple, many struggle to get enough protein each day.
Here are some general pointers:
Track your calories. Estimating your protein intake is hard if you don’t keep a record. Use a calorie tracker like MyFitnessPal or Nutracheck to track your protein intake.
Add protein to every meal and snack. Include at least one protein source every time you eat, instead of leaving it until the end of the day and trying to cram all your daily protein needs into dinner.
Use your plate as a visual tool. The Eatwell Guide recommends each meal be made up of one-quarter lean protein, one-half vegetables or fruit, and one-quarter whole‑grain carbs. Add a small amount of healthy fats to your meals as well. If you want a more structured approach to your meals, you might find this 7-day diet plan for weight loss helpful as you increase your protein intake.
Supplement with protein powder. Struggling to hit your daily protein goals? Consider using a protein shake or protein bars. (We’ll talk more about these later.)
Don’t forget the bigger picture. While protein is important, it’s not the only nutrient to prioritise during weight loss. To get all the nutrients you need, eat a variety of vegetables, whole grains, protein sources, and healthy fats.
Beyond eating a balanced diet, engaging in healthy habits will help support your weight loss journey and give you a clearer sense of how long it takes to lose weight over time. This includes staying hydrated, getting enough sleep, and managing stress.
Physical activity is also vital for weight loss, and pairing it with a structured weight-loss workout plan can support strength and muscle retention. Training helps burn calories and build muscle while improving overall well-being.
If you're considering additional tools to support your goals, you can also explore which weight loss supplements may be worth discussing with a healthcare professional.
High-Protein Foods for Weight Loss
Want to add high-protein foods to your shopping list? We’ve got you covered. Here’s a protein foods list for weight loss, including animal and plant proteins.
Animal‑Based Protein Sources
Meat contains all the essential amino acids needed for various bodily functions. If you’re getting protein from meat, choose lean meat — like chicken breast or ground turkey — over processed meat, such as sausages, bacon, and ham.
Examples of animal protein sources include:
Meat. Chicken, turkey, lean beef, and pork are all excellent options. Consider opting for lean meats to reduce fat content.
Fish. Salmon, tuna, haddock, and shellfish offer protein, and they’re rich in heart-healthy omega-3 fatty acids.
Dairy. Think milk, cheese, and yoghurt. Low-fat options can offer a higher protein-to-calorie ratio.
Eggs. Egg whites, in particular, are very rich in protein.
Plant‑Based Protein Sources
Yes, it is possible to reach your protein goals on a plant-based diet, although it may be a bit challenging.
Whether you eat meat or not, plants can be a great way to get healthy sources of protein.
Examples of plant-based proteins include:
Legumes, like lentils, chickpeas, and beans
Tofu or tempeh (for soya-based protein)
Quinoa
Nuts, including almonds, pecans, hazelnuts, and cashews
Seeds, including sunflower seeds, pumpkin seeds, and flax seeds
Try to mix up your protein sources. This helps keep your diet balanced and varied and prevents you from getting bored with your healthy eating plan.
Is Protein Powder Good for Weight Loss?
What about protein powder for weight loss? Is whey protein good for weight loss? Protein powders — whether whey, casein, soya, or pea protein — are a convenient way to top up your daily protein intake when whole foods alone won’t get you to that 1.2 to 1.6 grams-per-kilograms goal.
Quality protein powders, bars, and protein shakes for weight loss deliver roughly 15 to 25 grams of protein for only 100 to 130 kcal, helping you get extra protein without going over your calorie budget.
That said, protein shakes aren’t magic slimming drinks. Weight loss still hinges on an overall calorie deficit plus balanced nutrition. Choose blends with little to no sugar, and avoid tubs packed with extra carbs and fats. Swirl a scoop into porridge, smoothies, or yoghurt for a convenient, tasty meal.
Finally, watch your tolerance. Some people bloat on whey concentrate. If whey protein doesn’t agree with you, an isolate or plant‑based alternative (such as pea or rice) may feel gentler.
Your plan is waiting
Key Lessons: Protein for Weight Loss
Is protein good for weight loss? If you’re on a weight loss journey or trying to maintain your current weight, focusing on protein can help. Remember this:
Aim for 1.2 to 1.6 grams per kilogram of body weight. This ratio helps reduce hunger, preserve lean muscle, and boost metabolic burn.
Try to add a protein source to every meal. Protein-rich foods include lean meats, fish, and legumes. Supplement with protein powder if you need help reaching your daily protein goals.
Calorie intake still matters. While protein can help you lose weight, you should still eat in a calorie deficit if you want to lose weight.
Finding it tough to figure out how much protein you need for weight loss? Consider speaking with a healthcare professional, like a dietitian. They can help you work out your ideal protein intake and offer helpful suggestions for reaching that goal.
If you’re still having trouble losing weight, you might be a good candidate for weight loss medications like Mounjaro®, Wegovy®, or orlistat. Start your free Hers U.K. assessment and get evidence‑based guidance tailored to your goal.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your GP about the risks and benefits of any treatment.