This guide walks you through setting your daily targets for weight loss and breaking them into practical meal-level goals.
| Target | Women | Men |
|---|---|---|
| Calories (for ~1 lb/week loss) | 1,400–1,700/day | 1,700–2,100/day |
| Protein | 120–160g/day | 150–200g/day |
| Fiber | 25–30g/day | 30–38g/day |
Step 1: Calculate Your Calorie Target
Option A: Use the Reference Table
Find your approximate calorie target based on age, sex, and current weight:
Women:
| Age / Weight | 120 lbs | 140 lbs | 160 lbs | 180 lbs | 200 lbs | 220 lbs |
|---|---|---|---|---|---|---|
| 25–35 | 1,300 | 1,400 | 1,500 | 1,600 | 1,700 | 1,750 |
| 35–50 | 1,250 | 1,350 | 1,450 | 1,550 | 1,650 | 1,700 |
| 50+ | 1,200 | 1,300 | 1,400 | 1,500 | 1,600 | 1,650 |
Men:
| Age / Weight | 140 lbs | 160 lbs | 180 lbs | 200 lbs | 220 lbs | 240 lbs |
|---|---|---|---|---|---|---|
| 25–35 | 1,700 | 1,850 | 2,000 | 2,100 | 2,200 | 2,300 |
| 35–50 | 1,650 | 1,800 | 1,950 | 2,050 | 2,150 | 2,250 |
| 50+ | 1,600 | 1,750 | 1,900 | 2,000 | 2,100 | 2,200 |
- If you’re very active (exercise 5+ days/week) → add 100-200 calories
- If you’re sedentary (desk job, minimal exercise) → subtract 100-200 calories
- If between weights → round to the nearest column
Step 2: Calculate Your Protein Target
The Formula
0.8–1 gram of protein per pound of body weight
| Your Weight | Protein Target Range |
|---|---|
| 120 lbs | 96–120g/day |
| 140 lbs | 112–140g/day |
| 160 lbs | 128–160g/day |
| 180 lbs | 144–180g/day |
| 200 lbs | 160–200g/day |
| 220 lbs | 176–220g/day |
Which End of the Range?
- If less active or finding protein targets difficult → use lower end (0.8g/lb)
- If doing resistance training → use higher end (1g/lb)
- If on GLP-1 medication → use higher end (muscle preservation is critical)
- If over 50 → use higher end (muscle loss accelerates with age)
Step 3: Calculate Your Fiber Target
| Daily Fiber Target | |
|---|---|
| Women | 25–30 grams |
| Men | 30–38 grams |
- If currently eating less than 15g fiber/day → increase gradually over 2-3 weeks to avoid digestive discomfort
- If experiencing bloating when adding fiber → slow down the increase
- If constipated → fiber + water intake both need attention
Step 4: Break Daily Targets into Meals
Recommended Meal Distribution
| Meal | % of Daily | Example (1,600 cal / 140g protein / 30g fiber) |
|---|---|---|
| Breakfast | 20% | 320 cal / 28g protein / 6g fiber |
| Lunch | 35% | 560 cal / 49g protein / 10g fiber |
| Dinner | 35% | 560 cal / 49g protein / 10g fiber |
| Snacks | 10% | 160 cal / 14g protein / 4g fiber |
Example Meals That Hit These Targets
Breakfast (320 cal / 28g protein / 6g fiber)
- 3 scrambled eggs (210 cal, 18g protein)
- 1 cup berries (60 cal, 4g fiber)
- ½ cup Greek yogurt (50 cal, 10g protein, 2g fiber)
Lunch (560 cal / 49g protein / 10g fiber)
- 6 oz grilled chicken breast (280 cal, 52g protein)
- 2 cups mixed salad greens (20 cal, 2g fiber)
- ½ cup black beans (115 cal, 8g protein, 7g fiber)
- 1 tbsp olive oil + vinegar dressing (120 cal)
- Cherry tomatoes, cucumber (25 cal, 1g fiber)
Dinner (560 cal / 49g protein / 10g fiber)
- 6 oz salmon (350 cal, 40g protein)
- 1.5 cups roasted broccoli (65 cal, 6g fiber)
- 150g sweet potato (130 cal, 4g protein, 4g fiber)
- Herbs and lemon (15 cal)
Snack (160 cal / 14g protein / 4g fiber)
- Protein shake (120 cal, 24g protein)
- 1 small apple (40 cal, 4g fiber)
Use Targets as a Compass, Not a Calculator
Track at the Start, Then Ease Off
- Weeks 1-4: Log meals to build portion awareness
- Weeks 5+: Rely on established patterns; log only when troubleshooting
Focus on Protein First
Of the three targets, protein has the biggest impact on satiety. If you can only focus on one number, make it protein.
Related Resources
On a GLP-1 medication?
We have in-depth GLP-1 nutrition guides
Protein targets, meal timing, side effect management, and more — all backed by data from 3,000+ tracked meals.