High Protein Weight Loss Calculator

By Ted KallmyerUpdated June 30, 2024

Calculate the optimum amount of protein you need to eat to lose fat.


Biological Sex



Formula ?If you know your body fat %, Lean Mass formula may be more accurate.

Activity Level

Recommended protein intake
per day
How many total calories?

How do I use this protein amount to lose weight?

The calculator gives you a target amount of calories, and amount of protein.

  • Use an app to track your daily eating.
  • Aim to meet the protein amount each day.
  • If you keep within the calorie amount – you will lose weight.

Why does high protein help?

There is no magic formula for foods for weight loss.

Weight loss occurs when we eat less than our total daily energy expenditure – regardless of exactly how this food is comprised.

However, eating the ideal macro-nutrient amounts in our diet can have significant impacts on both health and weight.

Higher amounts of protein help by:

  • Making us feel satisfied (not hungry)
    This helps us to stick to our daily food targets.
  • Supporting maintenance and growth of muscle tissue.

That’s why we aim for higher protein intake. Combined with resistance (or weight-bearing) exercise, it’s possible to maintain or even gain muscle.

How much protein is too much?

A meta-analysis of 49 studies showed that consuming over 1.6 grams of protein per kilogram each day won’t build more muscle.

We aim for an amount slightly less than that – given your goal is to lose fat rather than bulk up.

How do I lose weight?

We’ve found a macro-based approach is best; no foods are off-limits – but aim to stay within your daily macro targets.

Our most successful clients enjoy personal coaching.

View article sources


  • Br J Sports Med. 2018 Mar;52(6):376-384. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults link

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