doublesHow much protein to lose fat?
If you lift, aim for about 0.7 to 1 g of protein per pound of body weight a day (1.6 to 2.2 g per kg), leaning toward the top of that range while you're in a deficit. At 180 lb that's about 125 to 180 g a day. Treat it as a minimum, not a number to land on exactly; going over is fine.
Last updated October 19, 2026. General information, not medical advice.
Protein by body weight
| Body weight | 0.7 g/lb | 0.9 g/lb | 1 g/lb |
|---|---|---|---|
| 130 lb (59 kg) | 91 g | 117 g | 130 g |
| 150 lb (68 kg) | 105 g | 135 g | 150 g |
| 170 lb (77 kg) | 119 g | 153 g | 170 g |
| 190 lb (86 kg) | 133 g | 171 g | 190 g |
| 210 lb (95 kg) | 147 g | 189 g | 210 g |
| 230 lb (104 kg) | 161 g | 207 g | 230 g |
If you have a lot of weight to lose, base it on your goal weight instead, or the numbers get unrealistically high.
What the research says
- A 2018 meta-analysis of 49 trials found that protein's benefit for muscle from lifting levels off around 1.6 g per kg a day, with some people benefiting up to about 2.2 g per kg (Morton et al.).
- For lean lifters dieting hard, a 2014 review suggested even more: 2.3 to 3.1 g per kg of lean mass (Helms et al.). Most people don't need to go that high.
- Protein also keeps you fuller than the same calories from carbs or fat, which makes a deficit easier.
Making it easy
- Get 25 to 40 g at each of three or four meals, rather than most of it at dinner.
- Keep a few easy sources around: Greek yogurt, eggs, chicken, cottage cheese, tuna, protein shakes.
- Front-load it. If protein is done by mid-afternoon, the evening is easy.
If you have kidney disease or another medical condition, ask your doctor what's right for you.
In DoublesDoubles sets a protein minimum of 1.6 g per kg (about 0.73 g per lb), or 2.0 g per kg (about 0.9 g per lb) if you strength train or pick Recomp. Your partner can suggest what to eat to hit it.
Sources
- Morton RW et al. "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." British Journal of Sports Medicine, 2018. Link
- Helms ER, Aragon AA, Fitschen PJ. "Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation." Journal of the International Society of Sports Nutrition, 2014. Link
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