Weight Loss · 1.2–1.6g/kg · Muscle Preservation
Protein Calculator for Weight Loss
Pre-set for weight loss. Calculates your protein target to preserve lean muscle during a calorie deficit. Based on ISSN and HPB guidelines.
Protein Targets for Weight Loss by Body Weight
| Body Weight | Minimum (1.2g/kg) | Target (1.4g/kg) | High (1.6g/kg) |
|---|---|---|---|
| 50 kg | 60g | 70g | 80g |
| 60 kg | 72g | 84g | 96g |
| 70 kg | 84g | 98g | 112g |
| 80 kg | 96g | 112g | 128g |
| 90 kg | 108g | 126g | 144g |
Aim for the target column (1.4g/kg) when cutting. Increase to 1.6g/kg if you train 4+ days per week.
Frequently Asked Questions
Why is protein important during weight loss?
When you eat fewer calories than you burn, your body can burn both fat and muscle for energy. Adequate protein intake (1.2–1.6g/kg for weight loss) signals your body to preserve lean muscle while prioritising fat as fuel. This is critical because muscle loss during a diet slows your BMR, making it harder to keep weight off long term. High protein also increases satiety — you feel fuller — making it easier to stick to a calorie deficit without hunger.
Can I eat too much protein?
For most healthy adults, protein intakes up to 2.5g/kg per day are safe and have no adverse effects on kidney function (in people without pre-existing kidney disease). Singapore HPB does not set an upper limit but recommends a balanced diet. Excess protein is simply used for energy or excreted — it does not convert to fat in meaningful quantities. The practical concern for most people is cost and meal planning, not safety.
How much protein should I eat to lose weight?
Eat 1.2–1.6g of protein per kg of body weight per day when in a calorie deficit. High protein intake during weight loss preserves muscle mass, increases satiety, and has a higher thermic effect (25–30% of calories burned in digestion vs 6–8% for carbs). For a 65kg person, this means 78–104g of protein daily.
Does eating more protein help with weight loss?
Yes. High-protein diets consistently outperform standard-protein diets for fat loss and muscle retention. Protein increases satiety hormones (GLP-1, PYY) and reduces the hunger hormone ghrelin. Replacing refined carbohydrates with lean protein sources is one of the most evidence-backed weight loss strategies.