How Much Protein Do I Really Need?

When most people start their Medara journey, they focus on eating less. While reducing overall calorie intake can help with weight loss, what you eat matters just as much as how much you eat. Protein is one of the most important nutrients during weight loss.

Why is protein so important?

As you lose weight, your body can lose both fat and muscle. While GLP-1 medications such as Wegovy and Mounjaro are highly effective at reducing body fat, maintaining muscle mass remains essential for long-term health.

Getting enough protein can help:

• Preserve muscle during weight loss

• Keep you feeling fuller for longer

• Support healthy metabolism

• Improve strength and energy levels

• Reduce cravings between meals

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How much protein do I need?

Most adults trying to lose weight should aim for approximately: 1.2–1.6 grams of protein per kilogram of ideal body weight per day

For many people, this works out to around:

• Women: 70–100 grams per day

• Men: 90–130 grams per day

  
  

Your Medara doctor or dietitian may provide a more personalised recommendation based on your weight, activity level and health conditions.

What does 100 grams of protein look like?

Examples include:

• 2 eggs = 12g

• 200g Greek yoghurt = 20g

• 100g chicken breast = 30g

• 100g paneer = 18g

• 1 scoop whey protein = 20–25g

• 1 cup cooked dal = 8–10g

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High-protein Indian food options

Vegetarian

• Paneer

• Greek yoghurt (hung curd)

• Tofu

• Dal and legumes

• Chickpeas

• Soy chunks

• Milk

  
  

Non-vegetarian

• Chicken

• Fish

• Eggs

• Lean lamb

• Prawns

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Tips to increase protein intake

• Include a protein source at every meal.

• Prioritise protein before rice, roti or snacks.

• Consider a protein shake if you're struggling to eat enough.

• Choose Greek yoghurt over sweetened yoghurt.

• Add paneer, tofu or eggs to regular meals.

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The Medara Takeaway

You don't need a perfect diet to achieve great results. Focusing on protein is one of the simplest and most effective ways to support healthy weight loss, protect muscle and improve long-term success. Small changes, repeated consistently, often produce the biggest results.

References:

• Nutritional and lifestyle supportive care recommendations for management of obesity with GLP-1-based therapies. Recommends at least 0.8 g/kg/day in adults, with higher requirements in some groups such as older adults. PubMed Central (PMC)

• World Health Organization. Guidelines on Physical Activity and Sedentary Behaviour. Useful alongside protein advice because muscle-strengthening exercise is recommended at least twice weekly. World Health Organization

• American Diabetes Association. Pharmacologic Treatment of Obesity in Adults: Standards of Care. Relevant to preserving health and lean tissue during obesity treatment.

Written and clinically reviewed by: Dr Saran Seker, MBBS (Aus), Chief Medical Officer

Last reviewed: September 2026