Protein for weight loss. Your daily figure and how to spread it from breakfast to tea
The UK reference for adults is about 0.75g of protein per kg of body weight each day, so roughly 55g for someone weighing 75kg. When you are losing weight, how you spread it matters as much as the total. Aim for a good portion at each of your 3 meals, breakfast included.
Work out your daily protein
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How this calculation works
In the UK, adults are advised to eat 0.75g of protein a day for every kilogram they weigh.
Example. At a weight of 70, it comes to 58 g daily, roughly 19 g per meal across 3 meals.
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Your figure in 1 sum
Multiply your weight in kg by 0.75. At 90kg, about 14 stone 2lb, that gives 68g. The British Heart Foundation guide to protein uses the same reference and notes that spreading protein evenly across meals helps the body use it.
Some people, including older adults and those who are very active, may benefit from a little more. Ask your GP if you have kidney disease or another condition before changing your intake.
Why protein helps when you are cutting back
Protein contributes to the maintenance of muscle mass. That matters because a lower intake can take muscle along with fat, especially without strength exercise. Protein foods also tend to make a meal feel more satisfying, which helps you get to the next meal without grazing.
The breakfast gap
Most people in the UK eat plenty of protein at dinner and very little at breakfast. Toast with jam or a bowl of sugary cereal may hold under 10g. Moving some protein to the morning is often the easiest win.
- 2 eggs on wholemeal toast, about 17g.
- 200g of plain Greek-style yoghurt with oats, about 20g.
- Porridge made with milk and a spoon of peanut butter, about 15g.
Our article on breakfasts for weight loss has more ideas.
Where else to find it
Fish and meat
A fillet of white fish or a chicken breast provides around 25 to 30g. The NHS page on fish and shellfish recommends 2 portions a week, 1 of them oily, such as salmon or mackerel.
Dairy
Milk, yoghurt and cottage cheese are easy additions. Choose lower fat, unsweetened versions where you can.
Plants
Lentils, chickpeas, beans, tofu and even a bowl of black peas from a Bonfire Night stall add protein and fibre at the same time.
A sample day
Yoghurt with oats and berries at breakfast, a chicken and bean salad at lunch, a handful of nuts in the afternoon, and salmon with vegetables and new potatoes at tea. That is comfortably over 70g, without any special product. For snack ideas that add a little more, see our snack ideas.
This article does not replace advice from your GP or another health professional.
Breakfast, the club way
At Bamber Bridge Nutrition, breakfast is shared at the club before work, and coaches trained in nutrition support members daily. Your free assessment includes a look at how your meals are balanced.
Your weight loss curve
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Going at the median rate, losing 8 kg would need roughly 11 weeks. Going at the slowest rate, roughly 4 months.
For weight that stays off, the figure usually quoted is 500 g to 1 kg each week. On the chart, this is the ideal band. Losing more than 1 kg a week, week after week, means the body burns muscle as well as fat. On the chart, this is the shaded band.
This projection is only a guide. Everyone’s path is different and outcomes differ between people. Everything is worked out on your own device, and nothing gets stored or transmitted. If you are over 65, check with your GP before anything else.
How this curve is calculated
The upper line of the band stands for 500 g each week, the slowest rate. The lower line stands for 1 kg each week, where risk begins.
Early weeks move quicker, largely through water loss, and then things settle down. From 40 onwards the median curve eases off bit by bit as metabolism winds down. Putting in equal effort, men tend to lose a touch faster than women.
As in real life, the curve includes short stalls lasting a few days and the odd small gain. It cannot forecast how your own path will go.
These tips are general guidance. A doctor’s opinion still comes first.
Further reading
Day-to-day support is explained in our programme for eating more healthily.