You don’t need 200 grams of protein just because you’re trying to get lean.
But if you’re dieting and eating too little protein, you’re making it harder to preserve muscle while losing fat.
When you lose weight, the goal isn’t simply to make the number on the scale smaller. You want to lose fat while keeping as much muscle as possible.
A practical target for many people who are actively trying to lose fat is around 1.6–2.2 grams of protein per kg of target body weight per day.
You don’t need to hit the exact number every day. Consistency matters more.
For example, if your target body weight is 70 kg, you could aim for roughly 110–150 g of protein per day.
Spread it across 3-4 meals instead of trying to eat it all at once. Eggs, chicken, fish, Greek yogurt, paneer, tofu, dal, and whey can all help you get there.
Also, keep doing strength training while you’re dieting. Protein helps, but strength training gives your muscles a reason to stay.
Eat enough protein, keep training, and give your body a reason to hold on to muscle while you lose fat.
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