How much protein do you really need for fat loss? (Beginner-friendly guide)
If you’ve ever felt like you were doing all the “right” things — eating healthy, moving your body, cutting back on snacks — but the fat loss just wasn’t happening, I want you to know: you're not alone.
One of the biggest blind spots I see in my clients (and something I used to get wrong too) is underestimating protein.
It’s one of the most powerful tools for fat loss — but also the most overlooked.
Why protein is the fat loss game changer
Protein isn’t just for bodybuilders. It’s for anyone who wants to:
✔ stay full between meals
✔ hold onto lean muscle while losing fat
✔ avoid the cycle of “eat, feel hungry, snack, repeat”
When your meals lack enough protein, it’s easy to feel like you're doing everything right — but end up constantly hungry or watching the scale stall.
Common protein mistakes I see all the time:
Eating too little: A sprinkle of chicken in your salad or a single boiled egg at breakfast won’t cut it.
Thinking you don’t need much because you're “not trying to get bulky”: Building muscle takes more than just eating protein — but maintaining it requires enough protein.
Overestimating portion sizes: Eye-balling can make you think you’ve eaten more than you actually have.
How much protein do you actually need?
The truth is: one size doesn’t fit all, but for fat loss, the sweet spot for most people is:
💡 1.6 to 2.2 grams per kilogram of body weight, per day.
For example:
If you weigh 70kg → Aim for 112g - 154g protein daily.
This range helps maintain muscle, improves satiety (so you don’t feel like snacking every hour) and keeps your metabolism from slowing down as you lose weight.
What does that look like in real life?
Here’s a quick snapshot of how you can hit your protein target:
Breakfast: Greek yoghurt + protein powder + berries = 30-35g protein
Lunch: Chicken breast + salad + olive oil dressing = 35-40g protein
Snack: Cottage cheese + fruit or protein bar = 20-25g protein
Dinner: Beef mince or salmon + veggies + rice = 35-40g protein
Suddenly, that target doesn't seem so impossible, right?
Here are some protein snack options for when you’re on the go.
Still not sure if you’re eating enough protein?
This is exactly the kind of thing I help my clients solve inside my Build My Diet assessment.
I’ll help you break through the confusion, map out your protein intake, and create a plan that actually fits your lifestyle — no guesswork, no cutting out your favourite foods.
👉 Ready to get clarity on your fat loss?
Click here to grab your Build My Diet assessment.
✅ No more under-eating.
✅ No more wondering why fat loss has stalled.
✅ No more going it alone.
Let’s make this simple.
Want to understand more about the importance of protein? Check out my 40-minute live training, and if you need help deciphering protein, check out my protein cheat sheet.
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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