Eating more protein makes you feel fuller for longer, which can help you eat less overall and avoid gaining weight.

Eating more protein makes you feel fuller for longer, so you’re less likely to snack or eat too much later.

Eating more protein makes your body burn a bit more calories just to digest it, compared to eating less protein.

Eating protein makes your body burn more calories after eating than eating the same amount of carbs or fat, no matter if you're lean or obese.

After losing weight, eating more protein helps you keep it off because it keeps you full, burns more calories during digestion, and helps you keep muscle instead of losing it.

Taking about an extra gram of protein per pound of body weight every day — mostly from supplements — might help athletes perform their best, but it's hard to be sure because most studies don’t account for total calories.