Eating more protein makes you bigger muscles, and bigger muscles burn more calories all day—even if digesting protein doesn’t.

Increased fat-free mass resulting from elevated muscle protein synthesis is the primary mechanism for sustained elevation in total daily energy expenditure associated with high-protein diets, not diet-induced thermogenesis.

Chronic elevation of protein intake beyond the threshold required for maximal muscle protein synthesis does not sustainably increase diet-induced thermogenesis or total daily energy expenditure.

Chronic elevation of protein intake above optimal levels for muscle synthesis does not sustainably increase diet-induced thermogenesis, despite acute thermogenic effects.

Even though eating more protein every day makes you burn more calories at rest, it doesn’t make you burn more calories after meals over the long term—your body gets used to it.

Protein shakes make your body burn a little more calories at rest and after eating, but this doesn’t help you keep the weight off.