How Much Protein Do You Really Need?
(Especially If You’re Losing Weight)
For decades, protein has been the go-to macronutrient for gym rats, bodybuilders, and anyone looking to pack on muscle. But if you think protein is only about bulging biceps and flexing in the mirror, you’re missing the bigger picture.
Protein isn’t just about growth—it’s about preservation. And for those of us who aren’t looking to win a bodybuilding competition but just want to maintain strength, metabolism, and longevity, getting enough protein is more critical than ever.
RDA vs. Reality: Are You Getting Enough Protein?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. That’s about 55 grams per day for a 150-pound person—which, frankly, is barely enough to keep you from falling apart, let alone thriving.
Experts like Dr. Peter Attia suggest a more realistic target: 1 gram of protein per pound of body weight (or about 2.2 grams per kilogram). That means:
A 150-pound person should aim for 150 grams of protein per day.
A 200-pound person should target 200 grams.
Sound like a lot? It is—but there’s a reason behind it.
Why More Protein is Essential for Weight Loss
Losing weight isn’t just about shedding fat—it’s about keeping muscle while you do it. And here’s the problem: most people lose muscle along with fat when they cut calories.
This is where GLP-1 drugs like Ozempic, Wegovy, and Mounjaro come in. They’ve revolutionized weight loss by reducing appetite and making it easier to stick to a calorie deficit. But there’s a catch: less food means less protein, which means higher risk of muscle loss.
And when you lose muscle, your metabolism slows down, making it harder to maintain weight loss in the long run.
How to Minimize Muscle Loss on GLP-1s (or Any Diet)
Prioritize Protein – Aim for at least 1 gram per pound of body weight.
Resistance Training – Lifting weights tells your body, “Hey, we actually need this muscle. Don’t burn it for fuel.”
Spread It Out – Your body can only use so much protein at once. Shoot for 25-50g per meal instead of one giant protein bomb at the end of the day.
The Biggest Protein Myths (Debunked)
“Too much protein is bad for your kidneys” – Unless you have pre-existing kidney disease, this is nonsense. Your kidneys will be just fine.
“Protein will make you bulky” – No, lifting heavy and eating in a calorie surplus will. If anything, protein helps you maintain a leaner physique.
“You can get enough protein without trying” – The average American diet is carb-heavy and protein-light. If you’re not actively tracking your intake, you’re probably under-consuming protein.
Plan, Prep, and Stay Ahead
Let’s be real—hitting 1g of protein per pound of body weight isn’t easy, especially if you’re on a GLP-1 receptor agonist that’s slashing your appetite. Getting enough protein becomes less about cravings and more about strategy.
There’s no magic fix. It’s a chore. The only way to succeed is to plan ahead. Know when you’re likely to get hungry, and be ready with high-protein options that don’t leave you scrambling for whatever’s closest. Because when hunger finally hits, you don’t want your only option to be a stale granola bar and regret.
