If you're someone who lifts weights and trying to lose fat, eating more protein might help you keep or build muscle better — especially if you already have a leaner body to begin with.

What we've found so far suggests that higher protein intake may help preserve muscle during fat loss, especially in people who lift weights and have a leaner body composition. Our analysis of the available research shows that all the evidence we’ve reviewed supports this idea, with 33.0 supporting assertions and none opposing it [1]. We looked at studies and expert analyses focused on resistance-trained individuals who are dieting to lose fat. What we’ve seen is that eating more protein appears to be linked to better muscle retention in this group. The effect might be stronger in those who are already lean, possibly because their bodies respond differently to calorie deficits compared to those with more body fat. Since these individuals often have less fat to lose, the body might be more likely to break down muscle during dieting — and higher protein intake could help reduce that [1]. We don’t yet know exactly how much protein is needed, or whether the benefit applies equally to everyone who lifts weights. But based on what we've reviewed so far, the evidence leans toward higher protein being helpful for maintaining muscle mass when cutting calories, particularly among lean, trained individuals [1]. It’s important to note that our current analysis is based on a limited number of assertions — just one main claim backed by 33.0 supporting points. We haven’t found any studies that contradict this, but that doesn’t mean the picture is complete. More research could change how we understand this over time. Practical takeaway: If you're lean, lift weights, and want to lose fat, eating more protein might help you hold on to muscle — but we’re still learning how much makes a real difference.