How Much Protein Do You Really Need for Fat Loss, Muscle, and Healthy Aging?

Prefer to watch? Above is the short video version.

Let’s talk protein—because chances are, you’re not eating enough.

Protein is one of the most misunderstood nutrients in weight loss and healthy aging. Most people are aiming far below what research shows is optimal for fat loss, muscle preservation, and metabolic health.

So how much protein do you actually need?

Why the RDA Isn’t Enough

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight.

That number exists to prevent deficiency, not to support:

• Fat loss

• Muscle preservation

• Strength

• Healthy aging

Meeting the RDA keeps you from becoming malnourished—but it does not optimize body composition or metabolism.

What the Research Actually Supports

For most adults pursuing fat loss or muscle preservation, research consistently supports higher intakes:

• 0.54–0.73 g per pound of body weight
  → Associated with better fat loss and lean mass retention

• Up to 1.0 g per pound
  → Appropriate for those actively training to build muscle

• Adults over 60
  → Often benefit from the higher end due to age-related muscle loss

These ranges are supported by multiple meta-analyses and endorsed by organizations such as The Obesity Society and discussed in journals like NEJM.

What If You’re Starting at a Higher Body Weight?

This is where many people get confused.

If someone weighs 350, 400, or even 450 pounds, using goal weight alone can underestimate protein needs.

In clinical practice, we often use adjusted body weight, which better reflects how much lean tissue the body needs to maintain.

📌 You’ll find an example adjusted body weight calculation below.

Bottom line:
If you have obesity, you likely need more protein than you think, even while losing weight.

How to Hit Your Protein Target (Without Overthinking It)

The most effective strategy is distribution, not perfection.

Aim for 25–30 grams of protein per meal, spread evenly throughout the day.

Example Day (130g Target)

• 🥚 Breakfast: 3 eggs + Greek yogurt → ~35g

• 🥗 Lunch: Chicken wrap + edamame → ~40g

• 🥤 Snack: Whey protein shake → ~25g

• 🍣 Dinner: Salmon + lentils + vegetables → ~35g

That’s it. You’re there.

Protein and Kidney Health: Let’s Clear This Up

Myth: High-protein diets damage healthy kidneys.
Truth: Systematic reviews show no harm from higher protein intake in individuals without kidney disease.

If you do have chronic kidney disease, protein targets should be individualized with your healthcare provider.

The Takeaway

Protein is not just a macronutrient—it’s a metabolic tool.

Adequate protein supports:

• Fat loss

• Muscle preservation

• Strength

• Metabolic health

• Healthy aging

Don’t under-eat it. Learn how to use it correctly.

How to Calculate Adjusted Body Weight (AdjBW):

Use this if your weight is significantly above your ideal range.

Formula:

AdjBW = IBW + 0.25 × (Actual BW – IBW)

Where:

• IBW (Ideal Body Weight) =

  • Men: 106 lbs + 6 lbs for every inch over 5 ft

  • Women: 100 lbs + 5 lbs for every inch over 5 ft

• Actual BW = your current body weight in lbs

This helps estimate protein needs more accurately for individuals with obesity. Once you have your Adjusted Body Weight, multiply by 0.54–0.73 g/lb for fat loss and muscle preservation, or up to 1 g/lb if you're actively building muscle.

✅ Safe for most people with normal kidney function. Check with your provider if you have kidney disease.

Want help dialing this in for your body and goals?

Inside my Weight Loss & Metabolic Health Course, I teach exactly how to set protein targets, build meals around them, and adjust intake over time—without confusion or extremes.

👉 Join the Weight Loss & Metabolic Health Course waitlist

Eric Benjamin, PA-C
Preventive & Metabolic Health
Eat well. Move often. Age boldly.