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.

If you're an untrained adult with extra weight, doing resistance training for 12 weeks while eating less—either through intermittent fasting or cutting calories every day—and getting enough protein, gives you similar gains in muscle, strength, and fat loss, no matter which diet approach you pick.

When obese women eat more protein while losing weight, they tend to gain more muscle and lose more fat than when they just eat fewer calories overall.

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.

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.