Guide · Protein & macros
Weekly protein: how much you really need
When you're losing weight, protein protects your muscles and keeps you full. A weekly view shows whether you're really getting enough.
In short
The baseline recommendation for adults is 0.8 g of protein per kg of body weight per day (about 0.36 g per lb). If you're losing weight and training, sports nutrition societies suggest 1.4 to 2.0 g per kg (0.6–0.9 g per lb). At 75 kg (165 lb) that's roughly 420 g (baseline) to 840–1,050 g of protein per week.
Weekly protein – table
| Body weight | 0.8 g/kg (baseline) | 1.6 g/kg (weight loss + training) |
|---|---|---|
| 60 kg / 132 lb | 336 g per week | 672 g per week |
| 70 kg / 154 lb | 392 g per week | 784 g per week |
| 80 kg / 176 lb | 448 g per week | 896 g per week |
| 90 kg / 198 lb | 504 g per week | 1,008 g per week |
With significant excess weight, many people calculate with their goal weight instead.
Why protein matters when losing weight
- Muscle protection: in a calorie deficit, enough protein helps preserve muscle – especially with strength training.
- Satiety: protein-rich meals usually keep you fuller than carbs or fat.
- Thermic effect: digesting protein costs your body more energy than the other macros.
Can you balance protein across the week?
Partly. Unlike calories, protein isn't stored as a reserve. For muscle, it's better to spread protein across the day in several meals of about 0.4 g per kg each (Schoenfeld & Aragon, 2018). The weekly view still helps: it shows whether you're getting enough on average – and whether certain days are regularly too low.
Easy protein sources
| Food | Protein per serving |
|---|---|
| Greek yogurt or skyr, 250 g | about 25–30 g |
| Chicken breast, 150 g | about 35 g |
| Lentils, cooked, 200 g | about 18 g |
| Tofu, 200 g | about 25–30 g |
| 3 eggs | about 20 g |
| Tuna, 1 can | about 25 g |
Values are approximate and vary by product.
How Weekfuel shows your protein
Weekfuel shows protein, fat and carbs per day and per week. Whether you log by AI photo or search, every meal feeds into your weekly overview, so you can see at a glance whether your week was protein-rich enough.
Frequently asked questions
How much protein per week for weight loss?
As a guide, 1.4 to 2.0 g per kg of body weight per day – at 70 kg (154 lb) about 690 to 980 g per week.
Is too much protein harmful?
For healthy people, intakes up to about 2 g per kg are considered safe. If you have kidney disease, talk to your doctor.
Can I make up protein on the weekend?
Better not. Spread protein as evenly as you can across days and meals.