The Study
Effects of Varying Protein Amounts and Types on Diet-Induced Thermogenesis: A Systematic Review and Meta-Analysis
This study looked at lots of experiments where people ate different amounts of protein and measured how much energy their bodies burned. It found that eating more protein makes your body burn more calories right after eating, and over time too — but only if you’re not overweight. It doesn’t prove protein type (like chicken vs. tofu) makes a difference.
Analysis score
Maximum 100 for a systematic review with meta-analysis.
Where the score came from
Eating extra protein makes your body burn more calories right after eating, but this effect fades over time. Still, eating more protein every day keeps your body’s overall calorie-burning rate higher.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 549 / 100
Quality score
The highest quality evidence. Systematic reviews and meta-analyses that pool randomized controlled trials, giving the most reliable summary of experimental evidence.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — even small increases in daily calorie burn (like +29%) can help prevent long-term weight gain if maintained.
- 2After a high-protein meal: +45% calorie burn for 1–2 hours.
- 3Over weeks: +29% daily calorie burn, +18% resting calorie burn.
- 4Protein type (whey, soy, etc.) made no difference.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Advances in Nutrition
Year
2024
Authors
Liana L. Guarneiri, Caryn G. Adams, Bibiana Garcia-Jackson, Katie J Koecher, Meredith L. Wilcox, Kevin C. Maki
Related Content
Claims (6)
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.
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.
Chronic elevation of protein intake above optimal levels for muscle synthesis does not sustainably increase diet-induced thermogenesis, despite acute thermogenic effects.
Eating a meal with more protein makes your body burn more calories right after eating — but only if you’re not overweight; if you are, this calorie-burning effect doesn’t happen as much.
Whether you get your protein from chicken, tofu, milk, or fish, it doesn’t make your body burn more calories — the type doesn’t matter, only the amount.
When you eat a high-protein meal, your body burns less sugar and more fat for energy right after eating, which might help your metabolism stay flexible and healthy.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.