---
title: Weekly Protein: How Much Protein You Need Per Day and Per Week
url: https://weekfuel.app/en/guide/weekly-protein/
lang: en
updated: 2026-11-02
---

# 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](https://weekfuel.app/en/ai-photo-tracking/) 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.

## Sources

- Jäger R et al.: International Society of Sports Nutrition Position Stand: protein and exercise. *J Int Soc Sports Nutr* 2017;14:20. [PMC5477153](https://pmc.ncbi.nlm.nih.gov/articles/PMC5477153/)
- Schoenfeld BJ, Aragon AA: How much protein can the body use in a single meal for muscle-building? *J Int Soc Sports Nutr* 2018;15:10. [PMC5828430](https://pmc.ncbi.nlm.nih.gov/articles/PMC5828430/)
- EFSA: Scientific Opinion on Dietary Reference Values for protein. *EFSA Journal* 2012;10(2):2557. [efsa.europa.eu](https://www.efsa.europa.eu/en/efsajournal/pub/2557)

## Keep reading

- [Weekly macros](https://weekfuel.app/en/guide/weekly-macros/)
- [AI photo tracking](https://weekfuel.app/en/ai-photo-tracking/)
- [Eat more on weekends](https://weekfuel.app/en/guide/eat-more-on-weekends/)

## Your week at a glance – automatically.

Weekfuel recalculates your weekly budget every day: meals by photo, steps from Apple Health, a trend instead of daily scale drama.

[Download on the App Store]({{APP_STORE_URL}})