Nutrition Diet: How to Change Protein Goal on Lose It App?

October 27, 2025 •

4 min read

According to the National Academy of Medicine, a healthy adult's protein intake should range from 10% to 35% of total daily calories. Adjusting this ratio is a common strategy for various fitness goals, and knowing how to change protein goal on Lose It app allows for more personalized dietary control.

Quick Summary

A step-by-step walkthrough detailing the process for adjusting custom protein targets in the Lose It! app and on its website. It covers the reasons for changing macro goals and explains the difference between macro percentages and grams.

Key Points

Access 'Nutrition Strategy': Find this option under your Profile settings in the Lose It! app to begin customizing your macros.
Switch to 'Custom': To manually adjust your protein goal, you must first change your strategy to 'Custom' within the app.
Edit Goals Directly: After enabling a custom strategy, navigate to the 'Goals' tab and tap the protein graph to edit the target.
Choose Grams or Percentages: You can set your new protein goal using a specific gram amount for precise control or a percentage for a ratio-based approach.
Confirm and Save: Always remember to save your changes after entering your new target to apply them to your daily tracking.
Consider Protein's Benefits: A higher protein intake can increase satiety, preserve muscle mass during weight loss, and boost metabolism.

Why Change Your Protein Goal on Lose It!?

For many users, setting a specific protein target is crucial for achieving their fitness and health objectives. While the Lose It! app offers a default nutrition strategy, tailoring your protein intake is often necessary for targeted results. A higher protein diet, for example, can increase satiety, help preserve lean muscle mass during weight loss, and boost metabolism. On the other hand, someone with specific dietary restrictions or a different fitness goal, such as prioritizing carbohydrates for endurance, may need to lower their protein percentage.

Benefits of Adjusting Your Protein Goal

Enhance Satiety: Protein is more satiating than carbohydrates or fat, helping to reduce overall calorie intake and control cravings.
Preserve Lean Muscle Mass: When in a calorie deficit, adequate protein intake is essential to preserve muscle tissue. This helps maintain a higher metabolic rate as you lose weight.
Support Muscle Growth: For those engaging in strength training, a higher protein goal provides the necessary amino acids for muscle repair and synthesis.
Improve Body Composition: By adjusting your macronutrient distribution, you can influence whether you lose more fat or muscle, leading to a more favorable body composition.

How to Change Protein Goal on Lose It! App

Customizing your protein target in the Lose It! mobile app requires switching from a pre-set 'Nutrition Strategy' to a 'Custom' one. This process is straightforward and gives you complete control over your macronutrient percentages or gram targets.

For iOS and Android Users

Tap Your Profile: Open the Lose It! app and tap your profile picture or the 'Profile' tab, typically found in the top-right corner.
Access Nutrition Strategy: Scroll down to the 'Program' section and tap on 'Nutrition Strategy'.
Switch to Custom: You will likely be on a pre-selected strategy. Tap to 'Switch to a Custom Strategy'. You will receive a notification that this will override your current strategy—confirm that you understand.
Go to Goals: Return to the main 'Goals' section of the app by tapping the Goals icon on the bottom banner.
Edit Nutrient Goals: Scroll down to the macronutrient graphs (Carbs, Protein, Fat) and tap on the 'Protein' graph.
Adjust Your Goal: On the next screen, tap 'Edit' (iOS) or the gear icon (Android). Here, you can change your protein goal by either entering a specific gram amount or setting a percentage of your total calories.
Save Changes: Tap 'Save' to confirm your new protein goal.

Using the Lose It! Website

Log In: Visit my.loseit.com in a web browser and sign in to your account.
Navigate to Goals: In the sidebar menu, click on 'Goals'.
Find Protein Goal: Click the specific 'Protein' goal you wish to edit from the list on the left side of the screen.
Edit the Target: Click the 'Edit Goal' button.
Enter New Value: Input the desired percentage or gram amount for your protein target.
Save: Click 'Save' to apply your new protein goal.

Choosing Your Macro Unit: Grams vs. Percentages

When you adjust your protein goal, you can typically choose to work with either grams or percentages. The best option depends on your personal preferences and goals.

Grams-based tracking offers more precision, which is critical for bodybuilders or athletes who need to hit a specific intake level per kilogram of body weight. This method also accounts for variations in daily caloric intake. If your total calories change (e.g., due to exercise), your protein goal in grams remains constant.

Percentage-based tracking is simpler and more intuitive for many. Your macro distribution (e.g., 30% protein) adjusts automatically with your total calorie target. This is useful for general weight loss or maintenance where the macro ratio is more important than a rigid gram count.

Comparison of Macro Tracking Methods


Feature	Grams-Based Tracking	Percentage-Based Tracking
Accuracy	More precise, ideal for specific fitness goals	Less precise, adjusts with daily calorie intake
Use Case	Bodybuilders, athletes, consistent targets	General weight loss, macro newbies
Flexibility	Consistent daily target, even with fluctuating calories	Adjusts automatically with calories; good for balanced intake
Calculation	Requires calculating target per kg of body weight	Set a ratio, app does the rest
Best For	Detailed body composition changes	Overall dietary awareness and flexibility

Expert Considerations for Protein Intake

Before drastically altering your protein goal, consider your health status and speak with a healthcare professional or registered dietitian. For healthy adults, protein intake up to 2 grams per kilogram of body weight is generally considered safe and beneficial for weight loss and muscle maintenance. However, individuals with pre-existing kidney disease should exercise caution and consult their doctor. Always prioritize nutrient-dense, whole foods to meet your macro targets.

Conclusion

Optimizing your nutrition diet is a powerful tool for achieving your health goals, and knowing how to change protein goal on Lose It app? is a key step. By following the simple steps to switch to a custom macro strategy, you can align your protein intake with your specific needs for weight loss, muscle gain, or better body composition. Whether you opt for the granular control of tracking grams or the streamlined simplicity of percentages, the Lose It! app provides the flexibility to create a personalized plan that works for you. Remember that consistency and a balanced approach, incorporating varied protein sources and other healthy nutrients, are the most reliable path to success.

Frequently Asked Questions

Yes, once you switch to a custom nutrition strategy on the Lose It! app, you can edit your protein goal and choose to enter a specific number of grams instead of a percentage.

Some macro-tracking features, like setting specific gram-based targets, are often premium functions in fitness apps. However, Lose It! allows users to edit custom nutrient goals, though advanced features may be locked behind a premium account.

For weight loss, a good starting point is to aim for 25–35% of your daily calories from protein or approximately 1.2–1.6 grams of protein per kilogram of body weight, as this helps with satiety and muscle preservation.

A protein intake of up to 2 grams per kilogram of body weight per day is generally considered safe for healthy adults. Intake beyond this can be excessive for most people.

To estimate your daily protein needs, multiply your body weight in kilograms by a factor based on your goals. For weight loss, 1.2–1.6 g/kg is common, while muscle growth may be higher.

For healthy individuals, consuming a high amount of protein is generally safe. However, excessive protein can put strain on the kidneys, especially for those with pre-existing kidney conditions. It can also lead to digestive issues or nutrient imbalances if other food groups are neglected.

If you wish to return to a pre-set strategy, go back to your 'Nutrition Strategy' settings in your profile and select 'Change My Strategy' to browse the default options.