Protein Foundations: How Much You Need, Best Sources & How to Hit Your Target
Daily protein targets by body weight, the best food sources ranked, protein timing explained, meal prep strategies, and plant-based options — all evidence-based.
Most adults need 1.2-1.6g of protein per kilogram of body weight daily to preserve muscle during weight loss, and 1.6-2.2g/kg to build muscle. For a 75kg person that is 90-120g daily, split across 3-4 meals. Getting there consistently requires knowing which foods deliver the most protein per gram, how to structure meals, and how to adapt when appetite is suppressed.
Protein is the most important nutrient for body composition during weight loss. Without enough of it, a significant proportion of the weight you lose comes from muscle rather than fat. This slows your metabolism, weakens your body, and dramatically increases the risk of regaining weight. Yet most people — especially those on appetite-suppressing medications like GLP-1 — consistently fall 30-50g below their daily protein target without realising it.
This hub collects every protein guide on Fueled Framework into one place: how to calculate your target, the best food sources, timing strategies, meal prep, plant-based options, and specific guidance for GLP-1 users. Use the article links below to go deeper on any topic.
Daily Protein Targets by Body Weight
Your protein target depends on your body weight and goal. The table below gives the range for the two most common situations: active weight loss (where muscle preservation is the priority) and muscle building or maintenance. If you are on a GLP-1 medication, use the upper end of the weight loss range as a minimum given the increased muscle loss risk.
| Body Weight | Weight Loss (1.4g/kg) | Active / GLP-1 (1.6g/kg) | Muscle Building (2.0g/kg) |
|---|---|---|---|
| 60 kg (132 lb) | 84g | 96g | 120g |
| 70 kg (154 lb) | 98g | 112g | 140g |
| 80 kg (176 lb) | 112g | 128g | 160g |
| 90 kg (198 lb) | 126g | 144g | 180g |
| 100 kg (220 lb) | 140g | 160g | 200g |
| 110 kg (242 lb) | 154g | 176g | 220g |
Protein is not optional during weight loss. Without it, up to 40% of weight lost can come from muscle rather than fat. This slows your metabolism and significantly raises the risk of regaining weight. Hitting your target consistently is the single most important nutritional lever you have.
How Much Protein Do You Need?
How Much Protein Do You Really Need?
The definitive guide to daily protein requirements. Science-based targets for weight loss, maintenance, and muscle building.
GLP-1 SpecificHow Much Protein Do You Need on GLP-1?
Why GLP-1 users need to target the upper range. Full calculation guide with body weight table and meal distribution strategy.
ToolGLP-1 Protein Calculator
Enter your body weight and goal. Get your exact daily protein target in under a minute.
Best Protein Sources Ranked
Not all protein sources are equal. What matters on a weight loss diet is protein density — the amount of protein delivered per gram of food eaten, or per pound of cost. The guides below rank every major protein source across these dimensions so you can make informed choices whether you eat meat, prefer plant-based foods, or use supplements.
GLP-1 High-Protein Foods: 40 Sources Ranked
40 protein sources ranked by density, cost, and digestibility with gram counts and GLP-1-specific notes for every food.
SupplementsBest Protein Powder for Weight Loss
Whey isolate vs concentrate vs plant-based. What to look for, what to avoid, and when powder is actually useful.
Plant-BasedHow to Get Enough Protein Without Meat
Complete plant-based protein strategy. Best sources, combining for complete amino acid profiles, and hitting daily targets without animal protein.
Protein Timing and Meal Structure
When you eat protein matters less than most people think — but how you distribute it across the day matters significantly. The 30-minute anabolic window after exercise has been largely debunked by research. What is genuinely effective is spreading protein across 3-4 meals, each delivering 25-40g, to repeatedly trigger muscle protein synthesis throughout the day.
Protein Timing: Does It Actually Matter?
What the research actually says about when to eat protein. The anabolic window myth debunked and what timing genuinely does affect.
Meal PrepHigh Protein Meal Prep: The Complete Guide
How to batch cook and prep a week of high-protein meals in under 90 minutes. Templates, storage guides, and portions.
SnacksBest High-Protein Snacks on GLP-1
The most protein-efficient snack options for between meals. Portable, no prep, and designed for suppressed appetites.
Protecting Muscle During Weight Loss
Protein and muscle protection are inseparable. During any calorie deficit — and particularly on GLP-1 medications where the deficit can be extreme — inadequate protein accelerates lean mass loss. The guides below cover both the prevention strategy and the recovery path if muscle has already been lost.
How to Prevent Muscle Loss on GLP-1
The complete muscle preservation strategy for GLP-1 users. Protein targets, resistance training minimums, and calorie floor guidance.
GeneralHow to Prevent Muscle Loss During Weight Loss
The universal principles for preserving lean mass during any calorie deficit. Applies whether on GLP-1 or not.
RecoveryHow to Rebuild Muscle After GLP-1
What to do if muscle was lost during GLP-1 treatment. The nutrition and training strategy for lean mass recovery.
More Protein Guides Coming Soon
Complete Amino Acid Guide
Essential vs non-essential amino acids. Leucine threshold for muscle protein synthesis. Which foods deliver complete profiles.
Protein for Women Over 40
How protein requirements change with age and hormonal shifts. Why the standard recommendations underserve older women.
High-Protein Budget Meals
Hitting 120g of protein daily on a tight budget. The cheapest high-protein foods ranked by cost per gram of protein.
Frequently Asked Questions
Most adults need 1.2-1.6g of protein per kilogram of body weight daily for muscle preservation during weight loss. For muscle building, the target rises to 1.6-2.2g/kg. For a 75kg person losing weight, that is 90-120g of protein daily distributed across 3-4 meals. GLP-1 users should target the upper end of this range given increased muscle loss risk.
The highest protein-density whole foods are chicken breast (31g per 100g), tinned tuna (30g), cottage cheese (25g per cup), Greek yogurt (17-20g per cup), eggs (6g each), salmon (25g per 100g), lean beef mince (26g per 100g), and tofu (17g per 100g). These deliver the most protein per gram of food eaten. See the full 40 sources ranked guide.
Distributing protein across 3-4 meals is more effective than eating the same total in 1-2 meals. Each meal should ideally contain 25-40g of protein to trigger muscle protein synthesis. The 30-minute anabolic window after exercise has been largely debunked — total daily protein intake matters far more than exact timing. See the full protein timing guide.
Yes, but it requires deliberate planning. The best plant-based protein sources are tempeh (19g per 100g), tofu (17g per 100g), lentils (18g per cup cooked), edamame (17g per cup), and chickpeas (15g per cup). Combining two plant sources per meal ensures a complete amino acid profile. See the full protein without meat guide.
Inadequate protein during weight loss leads to muscle loss alongside fat loss. This slows your resting metabolic rate, reduces strength, increases fatigue, and raises the risk of weight regain. Research shows 25-40% of weight lost without adequate protein can come from lean mass rather than fat — a significant long-term metabolic cost.
Protein powder is a convenient supplement, not a necessity. Whole food sources are always preferable. Powder becomes useful when appetite is suppressed (as on GLP-1 medications), when meal prep time is limited, or when travelling. Whey isolate has the highest bioavailability. Use it to top up, not replace, whole food meals. See the full protein powder guide.