To lose weight effectively while preserving lean muscle mass, you should aim to consume between 1.6 and 2.2 grams of protein per kilogram of your body weight per day (which is about 0.73 to 1 gram per pound) according to nutritional guidelines

. For those who are athletes or engage in heavy exercise, the recommendation increases to 2.2 to 3.4 grams per kilogram (or 1 to 1.5 grams per pound) to support weight loss and muscle maintenance

. Another way to determine protein intake is based on your total calorie intake: aiming for about 30% of your daily calories from protein is effective for weight loss. For example, on a 2,000-calorie diet, this would be about 150 grams of protein per day

. Key points for protein intake to lose weight:

• General weight loss: 1.6–2.2 g/kg (0.73–1 g/lb) of body weight daily

• Athletes/heavy exercisers: 2.2–3.4 g/kg (1–1.5 g/lb) daily

• Protein as % of calories: 25–35% of total calories from protein supports weight loss

• Spreading protein intake throughout the day with each meal is recommended

• Higher protein intake helps preserve lean muscle, increase satiety, and boost metabolism during weight loss

If you are overweight or obese, protein intake between 1.2 and 1.6 g/kg (0.55–0.73 g/lb) during calorie restriction is optimal for fat loss while preserving muscle

. In summary, to lose weight, consume roughly 1.6 to 2.2 grams of protein per kilogram of your body weight daily , adjusting upward if you are very active or an athlete, and aim for protein to make up about 25–35% of your daily calories for best results. References:

• 1

NASM blog

• 2

Healthline

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Examine.com guide