When people lose weight, they usually focus on cutting calories. But how much protein you eat decides whether you lose weight "well" (dropping fat) or "badly" (also losing muscle and firmness). Protein is the most underrated lever in a diet. Here's why, and how much you really need.
Why protein is key in a deficit
Three concrete reasons:
- It protects muscle. In a calorie deficit your body can burn not only fat but muscle too. High protein plus a bit of resistance training strongly limits that - you end up with a better shape, not just a lower number.
- It's the most filling. Gram for gram, protein keeps you fuller than carbs or fats. It's easier to hold a deficit when you're not hungry.
- High thermic effect. Your body uses ~20-30% of protein's calories just to digest it (more than other macros) - a small but real bonus.
How much protein to eat
A practical range for weight loss is 1.6-2.2 g of protein per kilogram of body weight per day. For a 70 kg person that's roughly 110-150 g. The bigger your deficit and the more you strength-train, the closer to the top of the range. With significant excess weight, it's wiser to base the target on your goal or lean weight so you don't overshoot.
Where to get protein
A few "strong" sources and their approximate content:
- chicken breast (100 g): ~30 g,
- fish, e.g. cod/salmon (100 g): ~20-25 g,
- an egg: ~6 g,
- cottage cheese (100 g): ~12-15 g,
- Greek yogurt (150 g): ~15 g,
- cooked lentils/chickpeas (100 g): ~8-9 g,
- tofu (100 g): ~12 g.
Plant sources add up too - you just need a bit more of them.
Spread protein across meals
Instead of eating it all in the evening, aim for 20-40 g of protein per meal. Spreading it evenly better supports muscle retention and gives steadier fullness through the day.
Protein and GLP-1
If you're on GLP-1 medication, protein becomes priority number one. Appetite drops sharply, so it's easy to unintentionally eat too little - and that's exactly when muscle is lost fastest. Deliberately choosing protein at every (smaller) meal protects muscle mass during rapid weight loss.
Do you have to count grams
You don't need to be a chemist. The simplest way is to estimate with your palm: a palm is about 25-30 g of protein. Two or three "palms" a day is a good starting point for many people. If you like specifics, count protein for a week to calibrate your eye - after that, just watch your portions.
Summary
Protein is the lever that makes you lose fat, not muscle - while keeping you full and slightly boosting metabolism. Aim for 1.6-2.2 g/kg, spread it across meals at 20-40 g, and treat it as a priority, especially on GLP-1.
In Kalori you keep an eye on daily calories and watch your weight trend - and you can add a short note to each meal (e.g. "chicken + rice") to consciously hold your protein portions. Everything stays on your phone, with no account.
This article is for informational purposes only and is not medical or dietary advice.