Want to Manage Weight? Pack in the Protein

May 09, 2025

Keto breakfast with fried egg, bacon, cheese, ground beef and salad

If it seems like everyone is talking about their daily protein intake, there’s good reason for it. When trying to maintain a healthy weight, protein intake is as important as monitoring the number on the scale.

Protein intake is also critical at certain stages of life. “Whether you’re a child or adolescent experiencing rapid growth or an older adult trying to maintain good cognitive function, protein should play a leading role in a healthy diet,” explains University Hospitals dietitian Deanne Siegal, RDN. Here are a few ways to ensure your protein intake is adequate to support your health.

How Protein Supports Your Metabolism

Protein is your metabolism’s best source of fuel. It helps you feel full faster, keeps your blood sugar stable and aids in calorie control. Protein has a higher thermic effect (TEF) than carbohydrates and fat, meaning the body burns more calories digesting protein than it does processing other macronutrients.

Protein burns 20 – 30 percent of the calories consumed, while carbohydrates burn 5 – 10 percent and fat use less than 3 percent. “It takes longer for our bodies to digest protein, which in turn staves off hunger,” Siegal explains.

When eaten as part of a meal or snack, protein also helps reduce blood sugar spikes throughout the day, regulating energy levels and lowering fatigue. “For example, if you eat a salad without protein for lunch, your blood sugar will increase slightly then decline and your energy will decrease with it,” says Siegal. “There’s a metabolic edge to protein that helps you maintain appetite control and energy throughout your day.”

Maintaining Muscle During Weight Loss

When weight loss is the goal, protein is even more important—especially if you’re experiencing rapid weight loss as a result of bariatric surgery or GLP-1 drugs. Bariatric surgery reduces stomach capacity, while GLP-1 medications reduce hunger. Both require adequate protein intake to reduce muscle loss as body fat diminishes.

For people who have had bariatric surgery or are on weight – loss medications, experts recommend consuming at least 15 – 30 grams of protein per meal, for a total of roughly 60 – 80 grams daily, including 1 – 2 healthy snacks.
For people who are more active, that protein requirement can be as much as 90 – 120 grams per day. “It really depends on each individual’s caloric and metabolic needs,” explains Siegal.

Protein Sources

Meeting your daily protein goal is easier when you aim for smaller, calorie-controlled portions of lean meats, dairy and plant – based proteins throughout the day. Here are some general guidelines to help you meet your protein needs.

Lean Meats & Dairy

Fish, Skinless Poultry, Lean cuts of Red Meat: 3 ounces = 20 – 26 grams protein
Eggs: 1 egg = 6 grams protein
Egg Whites: ¼ cup = 6 grams protein
Nonfat Greek Yogurt: 5.3 ounces = 14 – 20 grams protein
Low Fat Cheese: 1 ounce = 7 – 9 grams protein
Skim Milk: 1 cup = 8 grams protein

Meatless Protein Sources

Black Beans, Chickpeas, Kidney Beans or Navy Beans: ½ cup = 6 – 8 grams protein
Meatless or Veggie Burgers: 1 patty = 10 – 20 grams protein
Soybeans: ½ cup = 14 grams protein
Tofu: 4 ounces = 9 grams protein
Peanut Butter: 2 level tablespoons = 8 grams protein
Nuts/Seeds: 1 ounce = 5 – 6 grams protein

Protein Powders and Bars

Look for healthier options that have 15 – 30 grams of protein, fewer than 200 calories, under 5 grams of sugar and less than 2 grams of saturated fat per serving, advises Siegal.
Try powders and bars with whole food ingredients, no added sugar and minimal to no artificial sweeteners.

There’s been reports of trace metals and potential allergens in some protein powders. “Be sure to choose an option from a reputable manufacturer with certifications such as NSF, which conforms to the highest industry standards,” says Siegel.

Finding Balance

No matter how you get your daily protein, adequate hydration is vital to keep your digestive system moving. “Aim for a minimum of 64 ounces of water and calorie-free fluids daily to avoid constipation,” says Siegal.

Balancing protein with fiber from vegetables and whole grains is also important, and varies based on each person’s specific caloric needs. “The right balance depends on your body size, activity level, kidney function and more,” says Siegal. “Which is why anyone trying to lose weight should consult with a registered dietitian as part of their care plan.”