When lean adults increase their protein intake from 15% to 25% of daily calories, they do not eat fewer total calories over four days, indicating that the body adjusts energy intake when protein is too low but not when protein is too high.

When lean adults reduce their protein intake from 15% to 10% of their daily calories, they tend to eat about 12% more calories over four days, mostly by snacking more on savory foods, suggesting that lower protein levels may lead to increased overall food consumption.

When people consume a diet with only 10% protein, they may eat more total calories, but their protein intake still remains lower than on higher-protein diets, suggesting the body does not fully adjust energy intake to restore protein levels.

If young guys eat more protein while working out hard and cutting calories for a month, they’ll gain more muscle and lose more fat compared to eating less protein.

Whether you eat a high-protein diet with carbs or without carbs, your body burns about the same number of calories — carbs don’t make you burn more energy.

If young guys lift weights hard and do intense workouts while eating less for a month, chugging 2.4 grams of protein per pound of muscle each day helps them gain more muscle and lose more fat than eating half that much protein.