How much protein in a deficit?
A widely supported range for adults in a calorie deficit is 1.6–2.2 g of protein per kilogram of body weight per day. For a 70 kg person, that is roughly 110–155 g/day.
- Sedentary, slow loss: lower end (around 1.6 g/kg)
- Lifting weights or training hard: middle (1.8–2.0 g/kg)
- Larger deficit or older adults: upper end (2.0–2.2 g/kg)
Use a calculator to set the number
The protein calculator turns body weight and activity into a recommended daily protein target. Round to something easy to remember (e.g. 130 g) and aim for that most days.
Spread protein across meals
Aim for 25–40 g of protein per meal across 3–4 meals. That is enough to fully activate muscle repair without forcing huge portions at any single meal.
Easy protein sources beyond chicken breast
You do not need to live on plain chicken. A varied set of protein sources keeps eating enjoyable.
- Greek yoghurt, skyr, cottage cheese
- Eggs, egg whites, omelettes
- Tinned tuna, salmon, prawns
- Lean beef mince, turkey mince, pork tenderloin
- Tofu, tempeh, edamame, lentils, beans
- Whey or plant protein in shakes or oats
Why protein helps you eat less without thinking about it
Protein is the most filling macro per calorie. Hitting your protein target naturally crowds out impulse snacks, which is one of the simplest ways to make a deficit feel easier.