Free tool
Protein Calculator
Get a daily protein target based on your weight and goal.
Fill in the form to see your daily protein target here.
Calculating your result…
–g / day
Per meal (3 meals)–
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Why protein matters for weight loss
Protein helps preserve lean muscle while you're in a calorie deficit, and it's the most satiating macronutrient — meaning it helps you feel full on fewer calories. Good sources include chicken, fish, eggs, Greek yogurt, tofu, and legumes. Spread your intake across meals for the best effect on appetite and muscle maintenance.