The benefits of eating protein: Plus high-protein, low-calorie foods to help crush your weight loss goals
- 12 Minute Read
The benefits of protein go way beyond building muscle. Not all protein sources are created equal, and knowing which high-protein foods give you the most nutrition for the fewest calories can totally change your weight-loss game. Here's a breakdown from one of our registered dietitians on who might need more protein, how much you should aim for each day, and which foods are must-haves on your plate.
Key Takeaways
- Protein helps you feel fuller longer, making it easier to stick to your calorie goals and maintain a healthy energy balance.
- The Recommended Dietary Allowance for dietary protein is 0.8 grams per kilogram of body weight daily, but many may do better with a bit more.
- High-protein, low-calorie foods give you the most protein bang for your calorie buck.
- Protein is especially important for older adults, those using GLP-1 medications, and anyone who has had bariatric surgery.
- Use MyNetDiary to track your daily protein intake and customize your protein goal to fit your weight-loss plan.
The high-protein food trend
Protein has officially earned its VIP status as a star macronutrient! Honestly, all the excitement about the benefits of protein is backed by solid science. According to a 2025 review, 67% of American consumers are looking to increase their protein intake.
Here's the catch-most Americans already get (and often go over) the basic recommended amount. So it is not just about asking whether you're getting enough protein, but about choosing the right kinds of protein for your goals. That distinction matters a lot, especially if you are focused on losing weight, maintaining muscle, or managing specific health conditions that influence how much protein your body actually needs.
Does protein help you lose weight?
Absolutely! Protein can help you lose weight, and the following evidence is sure to convince you.
- Longer to digest: Dietary protein takes longer to break down than carbs, keeping you feeling satisfied for a longer time. When you are not constantly hungry, sticking to a calorie deficit and maintaining a negative energy balance feels easier.
- Preserves muscle mass: Muscle burns more calories at rest than fat does, so it's important to maintain it for your body composition. Losing muscle during a diet can actually slow your metabolism–the opposite of what you want on a diet, right? Eating enough protein, especially when paired with strength training, helps protect that muscle and preserve its strength.
- Higher thermic effect: Your body burns more calories digesting protein than it does carbs or fat. This is called the thermic effect of food. So, when you eat protein, your body is quietly working overtime for you behind the scenes!
How much protein per day do you actually need?
Your daily protein requirements hinge on your size, age, activity level, and health goals. While we're happy to share some practical starting points, keep in mind that tailored protein and macronutrient targets should be discussed with your doctor or a registered dietitian.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram (or about 0.36 g per pound) daily.
For example, an adult weighing 180 pounds (about 82 kg) would need around 65 grams of protein per day (82 kg x 0.8 g/kg). To find your weight in kilograms, just divide your body weight in pounds by 2.2.
That said, many nutrition experts and a growing body of research suggest a high-protein diet is beneficial for people trying to lose weight and improve body composition.
As a general guideline, when on a reduced-calorie diet, aiming for at least 60 grams of protein each day (roughly 20 grams per main meal) is a solid plan.
Who needs more protein, and why
Older adults
As we get older, our bodies aren't as effective at using the protein we eat to build and repair muscle. Because of this natural aging process, older adults must eat more protein to get the same muscle-building signal that younger people get from less.
Research suggests that healthy adults over 65 should aim for around 1.0 to 1.2 grams of protein per day per kilogram of body weight daily. However, chronic conditions call for 1.5 grams per kilogram of body weight. It's a good idea to include protein at every meal for balance rather than loading it all into one sitting.
When older adults get enough protein, it also supports bone health, immune function, and wound healing, all of which become more important with age.
People using GLP-1 medications
GLP-1 medications can reduce appetite, slow digestion, and make you feel full on much less food, which is great for weight loss but tricky for hitting protein targets, especially when you are barely hungry!
The concern here is muscle loss. Rapid weight loss –whether from medication, surgery, or aggressive calorie cutting–carries the risk of losing muscle and fat. For people on GLP-1 medications, it's important to be intentional about protein intake to protect muscle mass.
In general, GLP-1 users should prioritize protein at every meal before filling up on carbs or fat. Choosing high-protein, low-calorie foods and spacing the protein intake across all meals and snacks throughout the day can help.
People with a history of bariatric surgery
After weight-loss surgery, everything about eating changes: portion sizes, food tolerance, digestion speed, and nutrient absorption. The stomach holds far less food, and the body may not absorb nutrients as efficiently as before, depending on the type of surgery.
Focusing on protein improves post-surgery wound healing, helps prevent muscle loss during the rapid weight-loss phase, and helps maintain energy levels. Most bariatric programs recommend aiming for at least 60 grams of protein per day, with some recommending higher targets, depending on the individual and the procedure.
Once again, high-protein, low-volume foods are essential because they pack a protein punch in smaller servings.
One important note: bariatric patients should always follow the specific guidance of their surgical team and registered dietitian, as protein requirements and dietary progress can vary greatly.
High-protein, low-calorie foods to get the most for your calories
Not all high-protein foods are equal when it comes to calories. The handy table below ranks common high-protein foods by calories per gram of protein, so you can see which foods are the most efficient protein sources for a weight-loss plan.
| Food, serving | Calories | Protein | Calories per gram of protein |
|---|---|---|---|
| Tuna, light, canned in water, 3 oz (85g) | 73 | 17 | 4.3 |
| Egg whites, ⅔ cup (164g) | 85 | 18 | 4.7 |
| Chicken breast, skinless, grilled 3 oz (85g) | 128 | 26 | 4.9 |
| Tilapia, cooked, 3 oz (85g) | 109 | 22 | 5.0 |
| Pork tenderloin, lean, cooked, 3 oz. (85g) | 99 | 18 | 5.5 |
| Plain Greek yogurt, nonfat, 6 oz (170g) | 100 | 17 | 5.9 |
| Beef, bottom round, trimmed, cooked, 3 oz (85g) | 144 | 24 | 6 |
| Seitan (wheat gluten), 3 oz (85 g) | 134 | 22 | 6.1 |
| Salmon, wild Coho, cooked, 3 oz (85g) | 156 | 23 | 6.8 |
| Cottage cheese, 2%, ½ cup (113g) | 92 | 12 | 7.7 |
| Tofu, extra firm, 3 oz (85g) | 71 | 8 | 8.9 |
| Tempeh, cooked 3 oz (85g) | 166 | 17 | 9.8 |
| Soy milk, plain, fortified 1 cup (240 ml) | 81 | 8 | 10.1 |
| Milk, nonfat (skim) 1 cup (245g) | 83 | 8 | 10.4 |
| Hamburger, ground 80/20, cooked 3 oz (85g) | 230 | 22 | 10.5 |
| Lentils, cooked ½ cup (100g) | 113 | 9 | 12.6 |
| Egg, hard-boiled 1 large (50g) | 78 | 6 | 13 |
| Beyond Burger meatless patty 4 oz (113g | 250 | 19 | 13.2 |
| Pumpkin seeds shelled, roasted 1 oz (28g) | 163 | 8 | 20.4 |
| Almonds 1 oz (28g) | 164 | 6 | 27.3 |
| Hummus (chickpea and sesame paste) ⅓ cup (85g) | 201 | 7 | 28.7 |
Best sources of protein: Animal vs. plant
Animal protein sources
Animal proteins are fantastic because they're considered "complete," meaning they feature all 9 essential amino acids your body needs but cannot make on its own.
Some animal proteins boast more calories thanks to their fat content. Choosing lean cuts, trimming visible fat, and skipping deep-frying will help you get the protein benefits without extra calories.
Great lean animal protein choices include:
- Skinless chicken and turkey breast
- White fish like tilapia, cod, and flounder
- Coldwater fatty fish like salmon, sardines, and mackerel (bonus: they're packed with heart-healthy omega-3 fats)
- Egg whites and whole eggs
- Nonfat or low-fat Greek yogurt and cottage cheese
Plant protein sources
Plant proteins are practically perfect, nixing the fat and containing all 9 essential amino acids, just some in lower amounts of amino acids compared to animal proteins. But don't worry! Eating a wide range of plant-based options throughout the day ensures you cover all your bases.
Some plant proteins really step up with amino acid profiles comparable to animal proteins, like soy, quinoa, lupin beans, hemp seeds, buckwheat, and other whole grains. Plus, added nutritional goodies often tag along, including dietary fiber, healthy fats, vitamins, and minerals.
Check out these great plant-based protein choices:
- Tofu, tempeh, and edamame
- Lentils and beans (black beans, chickpeas, kidney beans)
- Quinoa and other whole grains
- Seitan (wheat gluten)
- Soy milk and fortified plant-based dairy alternatives
- Nuts, seeds, and nut butters (smaller portions due to calorie density)
A note on protein quality
Your body loves protein and uses 20 amino acids in total. Of those, 9 are "essential", which means you must get them from food. Conveniently, animal proteins supply all the essentials in one package. But practically perfect plant proteins can also cover your needs and protein balance, too, as long as you eat a variety throughout the day.
One thing to keep in mind: certain compounds naturally found in legumes and grains can reduce how well your body absorbs the protein and some minerals. No worries, there are workarounds! Soaking, cooking, and eating various sources can help. Another reason that variety is your best bet with plant-based eating!
What does a high-protein day of eating look like?
Here is an example of how both meat lovers and plant-based eaters can easily hit at least 60 grams of protein in a day:
| Meal | Animal-Based Option | Plant-Based Option |
|---|---|---|
| Breakfast | 1 hard-boiled egg (6g) + 1 container Greek yogurt (13g) | 1 cup soy milk (7g) + 1 cup cooked steel-cut oats (7g) |
| Lunch | 3-oz grilled chicken breast (26g) | 3 oz of extra firm tofu (8g) + 1/2 cup quinoa (5g) |
| Dinner | 3-oz cooked salmon (20g) | 3 oz of seitan (18g) + 1/2 cup black beans (8g) |
| Snack/Side | -- | 1 tbsp pumpkin seeds (4g) + 2 corn tortillas (3g) |
| Total | ~65g | ~60g |
Reaching your protein goal doesn't have to be a headache. It's all about including a solid protein source in every main meal, and the numbers tend to take care of themselves!
Hit your protein goals with MyNetDiary
Once you understand the benefits of protein, MyNetDiary makes tracking your daily protein intake a breeze! Just log your meals, and the app does the math, showing you your protein intake along with other macros and nutrients, like a personal status report at any point in the day.
MyNetDiary sets a default protein target of 20% of your total daily calories, well within the Acceptable Macronutrient Distribution Range of 10 to 35%. If your needs are different, a Premium MyNetDiary membership lets you fully customize your protein goal in grams or as a percentage of your daily calories.
Premium membership also allows you to track amino acids, which is a great tool for athletes and plant-based eaters who need to keep an eye on specific nutrients.
Here's to the power of protein!
Frequently Asked Questions
Does protein help you lose weight, or is it just good for building muscle?
Protein does both! It helps you shed pounds by keeping you feeling full for longer, but it also helps preserve muscle mass and body composition during a calorie deficit, which keeps your metabolism fired up.
How much protein should I eat per day to lose weight?
A good starting place is at least 60 grams of protein per day on a reduced-calorie diet, ideally around 20 grams at each main meal. Many high-protein diet plans recommend 1.2 to 1.5 grams of protein per kilogram of body weight daily to help preserve muscle. Each person has unique needs and circumstances, and a registered dietitian can help you nail down a personalized target.
What are the best high-protein, low-calorie foods?
The best high-protein foods for the fewest calories include egg whites, skinless chicken breast, tuna, tilapia, nonfat plain Greek yogurt, and extra-firm tofu. These are ideal choices when you are working within a calorie budget.
Do older adults really need more protein than younger people?
Yes! As we age, our bodies don't process protein as well for building and maintaining muscle. Older adults often do better by eating more protein (1.0-1.5 grams per kilogram of body weight) than the standard RDA recommendation to protect muscle mass, support bone health, and maintain muscle strength and independence.
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Nutrients->Protein
Jul 8, 2026
