How Much Protein Should I Be Eating for Fat Loss?

Trying to lose fat but not sure how much protein you should be eating?

You’re not alone, it’s one of the most common questions I get as a coach. Let’s cut through the confusion and get straight to the point.

Protein is even more important when you’re in a calorie deficit than when you’re trying to build muscle.

Why Protein Matters in a Fat Loss Phase

When you’re eating fewer calories, your body isn’t just burning fat, it can break down muscle tissue too, especially if your protein intake is low.

That’s where protein steps in.

It helps you:

• Maintain muscle while losing fat

• Stay fuller between meals (reducing snacking and cravings)

• Keep your metabolism higher as you diet

• Recover from training and maintain strength

• 
  

So whether your goal is fat loss, better energy, or just getting leaner; protein is non-negotiable.

LEVEL ONE: Eat Protein-Dense Foods at Every Meal

Start simple: build your meals around protein.

Great options include:

• Chicken, turkey, lean beef

• Fish like salmon, cod, prawns

• Eggs or egg whites

• Greek yoghurt or Skyr

• Tofu, tempeh, edamame

• Protein powders (whey, vegan blends)

Aim to base every meal around one of these, not just add it as an afterthought.

LEVEL TWO: 3–5 Palm-Sized Portions a Day

Once you’ve got the basics, you can add structure.

Aim for 3–5 palm-sized portions of protein-dense foods each day.

That means:

• One at breakfast

• One at lunch

• One at dinner

• Maybe one in a snack or shake

This gives you consistent protein intake throughout the day, which helps you stay fuller, recover better, and make fat loss easier to sustain.

Your palm = your portion. Easy to remember. Easy to apply.

LEVEL THREE: 1–1.2g Protein per Pound of Bodyweight

If you’re ready to dial things in for better body composition, this is the gold standard:

Eat 1–1.2 grams of protein per pound of bodyweight.

That’s roughly:

• 2.2–2.6g per kg of bodyweight

So if you weigh 75kg, aim for 165–195g of protein per day.

Break this into 3–5 meals/snacks to optimise digestion, satiety, and muscle retention.

You don’t need to hit it perfectly every day, but aiming for consistency here will massively support your fat loss results.

So, How Much Protein Should You Be Eating?

Goal	Protein Target
Just getting started	Protein-rich food at each meal
Building structure	3–5 palm-sized portions daily
Dialling in for results	1–1.2g/lb (2.2–2.6g/kg) bodyweight per day

Pick the level that fits your lifestyle — and build from there.

Final Word

Protein won’t magically burn fat on its own, but if your goal is to lose weight, feel stronger, and stay lean, it’s your best friend in a deficit.

And if you’re not sure how to apply this to your own week, meals, or lifestyle, I can help.

I coach professionals in Camden who want structure, results, and clarity around food, without the overwhelm.