When lean, healthy men consume a diet with very low protein for five weeks while maintaining the same total calorie intake, they naturally eat more food to keep their weight stable, suggesting that low protein intake increases the body’s energy needs for weight maintenance.

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.

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.

Eating more protein every day for weeks or months makes your body burn more calories even when you’re resting, which might help prevent slow weight gain over time.

Eating more protein every day for weeks or months makes your body burn more calories even when you’re resting — even if you don’t lose weight.

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.