How much protein do you actually need to build muscle or lose fat?
By Tom Betts · 2 November 2026 · 4 min read
The short answer
For most people who train, spreading around 1.6 to 2.2g of protein per kg of bodyweight across the day is a sensible target. That range comes from sports nutrition research on building and keeping muscle. Your own number depends on your size, goal and any medical conditions, so treat it as a starting point.
Why it matters when you're losing fat
In a calorie deficit, enough protein helps you keep muscle while the fat comes off. It also keeps you fuller, which makes the deficit easier to stick to.
How to hit it with normal food
Build each meal around a protein source: eggs, Greek yoghurt, chicken, fish, lean mince, tofu, beans or a shake. Three to four meals with 30 to 40g each gets most people there.
Don't overthink it
Hitting your target most days beats being perfect for a week. If tracking feels like a lot, a food diary with barcode scanning makes it quicker. If you have kidney disease or another condition, check with your GP before raising protein.
Want this planned for you?
Get nutrition coaching or message me and we'll sort it out.