Protein Targets for Weight Loss

Why protein is a priority

Adequate protein helps preserve lean mass and improves satiety, making calorie reduction and fasting windows easier to sustain.

Practical target range

Many adults aiming for fat loss benefit from an individualized target in the range of roughly 1.2 to 1.6 g/kg/day, adjusted for kidney status and clinical context.

Simple implementation

• Include a protein source at each meal.
• Start meals with protein and vegetables.
• Use planned high-protein options for busy days.

Common pitfall

Under-eating protein can increase hunger and reduce diet adherence even when motivation is high.