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How much protein for fat loss while keeping muscle

For the goal “fat loss while preserving muscle,” this calculator uses 1.2–2.0 grams of protein per kilogram at any activity level. It does not calculate a calorie deficit, and it does not tell you how fast to lose weight.

Turn the band into grams

Multiply kilograms by 1.2 and by 2.0. At 70 kg that is 84–140 g. The midpoint of those gram totals is 112 g. Save the grams you choose, then log food against that goal. Going over the goal still shows the real total.

Why activity does not change this row

Other goals, such as maintain muscle and endurance, do change with activity. Fat loss does not. Choosing Extra Active will not stack another factor on 1.2–2.0. If you want a single number from outside this table, use the custom grams-per-kilogram override.

What to do with the number

1. Confirm the goal label is fat loss while preserving muscle, not general health or build muscle.
2. Read the low, high, and midpoint before you commit to the top of the range.
3. Split the selected target into 3, 4, or 5 meals if you want an even example. That split is optional.
4. Track only the days you log. A blank day is missing, not a failed day of zero protein.

Limits

This is a general adult planning range for ages 18–80. It is not a plan for pregnancy, breastfeeding, kidney disease, or liver disease. Sex and height are stored with the profile and do not change the grams.

See the build-muscle range if the goal is gaining muscle, or the full band table if you are choosing between goals.

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