The Protein-Fat Loss Connection: What Science Actually Shows

NUTRITION
Can Protein Help With Fat Loss?

It’s 2025 and I’m sure you’ve heard a variation of the following at some point: You need to eat more protein. More protein. Are you eating enough protein?

So what’s the deal with protein and can it really help you lose fat?

Now, when you set your New Year’s resolution, you probably said something along the lines of “ I want to lose weight”, but in reality what you truly meant is “I want to lose FAT” AKA “tone up”. The difference? Weight loss is simply a calorie deficit where we could be losing weight from fat, water loss, or through the loss of muscle. On the other hand, fat loss is a goal of losing fat while maintaining our muscle mass in order to get that lean, toned look. The best case scenario is to lose fat while maintaining muscle in order to maintain a higher metabolic rate which helps with future fat loss and keeping it off!

So what role does protein play in all of this?

Muscle is the most metabolically active tissue in the body. Protein is what feeds the muscle ... They're the building blocks of muscle! 20-30 grams of a complete protein source in a single sitting supplies muscle with the amino acids it needs to repair and preserve itself.

When you're in a calorie deficit, eating enough protein can help preserve more muscle. Does that make sense? That way, more of your overall weight loss can come from stored fat and carbohydrates as opposed to muscle.

How much protein do you need?

While the current Recommended Daily Allowance (RDA) for protein is 0.8 g/kg (0.36 g/lb), research shows this is just the minimum to avoid deficiency (7).

For active individuals looking to lose fat while preserving muscle ... you'd want between 1.6–2.2 g/kg (0.73–1.0 g/lb) of body weight (8).

Allow me to simplify this. I recommend eating 1 gram of protein per pound of lean body weight! It's an easy rule of thumb to follow in order to make sure you get enough.

An additional benefit of consuming protein is that it can help support your overall metabolism. This is possible through something known as its "thermic effect." Studies show that the thermic effect of different macronutrients varies significantly (9):

Fat: Roughly 0-5% of the calories you consume are burned through digestion.

Carbs: Roughly 5-15% of the calories you consume are burned through digestion.

Protein: Roughly 20-35% of the calories you consume are burned through digestion!

Basically, your body spends a lot of energy breaking down the protein you eat. That just means you'll burn more calories eating protein than you would other nutrients! At the end of the day, this can help contribute to your overall calorie deficit.

KEY BENEFITS OF A HIGH-PROTEIN DIET FOR FAT LOSS:

Curious about all the ways protein can help support fat loss? This list is it...

• Increased satiety and reduced hunger

• Better preservation of lean muscle mass 

• Higher thermic effect, leading to more calories burned 

• Improved recovery 

• Reduced cravings and better dietary adherence

As you can see, protein can play a big role in achieving better fat loss results. While the reason "why" isn't as cut and dry as you may have thought ... all of this information can be important to know to support you on your journey!

MINDSET
I Want You To Know This ONE Thing…

In case nobody has told you lately...

I want you to know that you matter.

You matter a lot.

...and if you're struggling to find your true purpose in life...

Understand that your purpose will become clear to you when you start to serve others.

The absolute best way you can start to serve others is through your example.

It's by taking care of yourself first.

It's by pursuing your own true potential.

It's by showing other people what it means to live a disciplined life.

It's by sharing your story of overcoming with the world by undergoing that journey and coming out the other side as the best version of yourself possible.

You matter a lot.

Don't quit.

Focus on becoming who you were born to become.

Everything else will take care of itself.

Make yourself Better Today.