Free fitness tools

Protein Calculator

How much protein you need each day, and how to split it across your meals.

Why protein matters for fat loss

Protein is the most filling nutrient and helps you keep muscle while eating less. Most adults trying to lose fat do well on 1.6–2.2g per kg of bodyweight per day, spread over 3–4 meals.

FAQ

How much protein do I need to lose fat?

Around 1.6–2.2g per kg of bodyweight per day. For an 80kg person that's roughly 130–175g.

Can I get enough protein without shakes?

Yes. Build each meal around chicken, eggs, fish, Greek yogurt, paneer, lentils or tofu. Shakes are just convenient.

Is too much protein bad for you?

For healthy adults, intakes in this range are considered safe. If you have kidney disease, check with your doctor.

Estimates only, based on standard formulas. Not medical advice. If you have a medical condition, are pregnant, or are under 18, talk to your GP first.