If you only remember one number while losing weight, make it your daily protein target. Protein intake — especially paired with resistance training — is one of the factors most consistently associated with helping preserve lean mass when you’re in a calorie deficit.
Your daily target, by body weight
A practical, commonly cited target for supporting lean mass during weight loss is around 1.6 grams of protein per kilogram of body weight per day (≈ 0.7 g per pound), moving toward 2.0 g/kg if you do resistance training 2+ times a week.
| Body weight | ~1.6 g/kg (general) | ~2.0 g/kg (training) |
|---|---|---|
| 60 kg / 132 lb | ~95 g | ~120 g |
| 75 kg / 165 lb | ~120 g | ~150 g |
| 90 kg / 198 lb | ~145 g | ~180 g |
| 110 kg / 243 lb | ~175 g | ~220 g |
These are educational estimates for general use. Very high intakes aren’t right for everyone — for example, some kidney conditions call for lower protein — so confirm your target with a clinician or registered dietitian.
Split it across the day
Spreading protein across meals rather than cramming it into one may help your body use it more effectively. A simple rule:
- Aim for 25–40 g of protein per meal, across 3–4 meals.
- On a small appetite, a protein-forward snack (yogurt, a shake, cheese, jerky) counts.
Hitting protein consistently — not perfectly — is what may help support muscle over weeks of weight loss.
Make the number automatic
Doing this math every day is the tedious part. A tracker that knows your target and shows your running total turns “did I get enough?” into a glance — which is exactly what Myokeep is built to do, and what our free protein calculator starts you with.