18 Feb 2025
At Total Body Clinic, we recommend increasing your daily protein intake to support sustainable, healthy weight loss. Protein is essential for preserving lean muscle, reducing cravings, and boosting metabolism.
Protein Intake Chart for Weight Loss
| Body Weight (lbs) | Body Weight (kg) | Daily Protein Range (grams per day) |
|---|---|---|
| 120 lbs | 55 kg | 66 – 88 grams |
| 150 lbs | 68 kg | 82 – 109 grams |
| 180 lbs | 82 kg | 98 – 131 grams |
| 200 lbs | 91 kg | 109 – 145 grams |
| 220 lbs | 100 kg | 120 – 160 grams |
Why Is Protein Important for Weight Loss?
- Preserves Lean Muscle Mass
- Keeps You Feeling Full Longer
- Supports Fat Burning and Metabolism
Protein Source
| Protein Source | Serving Size | Protein (grams) | Infographic |
| Chicken Breast | 3.5 oz (100g) | 31g | 🥩 |
| Salmon | 3.5 oz (100g) | 25g | 🐟 |
| Lean Ground Beef | 3.5 oz (100g) | 26g | 🥩 |
| Lentils | 1 cup cooked | 18g | 🥣 |
| Greek Yogurt | 6 oz (170g) | 17g | 🍦 |
| Black Beans | 1 cup cooked | 15g | 🌱 |
| Cottage Cheese | 1/2 cup (113g) | 14g | 🧀 |
| Tofu | 3.5 oz (100g) | 8g | 🍢 |
| Quinoa | 1 cup cooked | 8g | 🍚 |
| Peanut Butter | 2 tbsp (32g) | 8g | 🥜 |
| Almonds | 1 oz (28g) | 6g | 🌰 |
| Eggs | 1 large | 6g | 🥚 |
Protein helps preserve muscle mass, supports metabolism, and keeps you full longer, which is key for weight loss! Recommend 100g – 120g of protein per day 😊
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