Protein

Protein is made up of 20 different amino acids, nine of which are essential for humans - they cannot be produced in the body and must be obtained from food. Protein is the most important macronutrient for someone losing weight for several reasons: it preserves muscle mass during a calorie deficit, significantly increases satiety more than carbohydrates or fats, and raises the thermic effect of food (TEF). Breaking down protein uses approximately 20-30% of its energy content, compared to only 5-10% for carbohydrates and 0-3% for fats.

The recommendation for someone losing weight is 1.6-2.2 g of protein per kilogram of body weight per day. For a 75 kg person, this means 120-165 g of protein per day. In practice, this could look like: 3 eggs for breakfast (18 g), 150 g of chicken for lunch (45 g), quark for a snack (20 g), 200 g of salmon for dinner (40 g), and cottage cheese for an evening snack (20 g).

Good protein sources include meat, fish, eggs, dairy products (quark, cottage cheese, Greek yogurt), legumes, soy, and tofu. Animal proteins have a complete amino acid profile, but by combining plant proteins you can also get all the necessary amino acids.

Distributing protein evenly across 3-5 meals (20-40 g per meal) optimizes muscle protein synthesis. One large protein serving per day is not as effective as even distribution. Protein is particularly connected to muscle mass preservation, body composition, and the overall macro balance.

Last updated: March 30, 2026