You’ve probably heard of various diet plans that advocate for low-carb or low-fat and you should know that they’re highly connected to what I’ll cover in this article. Contrary to the FAD Diet trends we should focus on the third macronutrient: Protein.

Eating more protein will help you lose weight and keep it off in ways you might not expect. I’m going to explain how protein helps with weight loss, the difference in calories compared to the other macronutrients, the energy needed to metabolize protein, and the satiating feelings that protein provides.

The Caloric Value Of Protein Is LOW

Protein contains 4 calories per gram, which is the same as carbohydrates. This is the same as carbohydrates but Fats on the other hand contain 9 calories per gram, which is more than twice as much as protein or carbohydrates. Therefore, swapping out fatty foods for protein-rich foods can help you reduce your caloric intake per gram of macronutrients.

Protein Requires Huge Amount Of Energy To Be Metabolised

Protein has the highest TEF of all macronutrients which comes from the energy used in the metabolic process of the consumed proteins. That means your body burns more calories digesting protein than it does when digesting fat or carbohydrates. About 20-30% of the calorie value of protein is needed to metabolize it, compared to only 5-10% for carbohydrates and 0-3% for fats.

Protein Is Much More Satiating Than Carbs Or Fats

When you eat protein-rich foods, you tend to feel much fuller for much longer periods. This is because protein reduces the levels of the hunger hormone ghrelin and increases levels of the satiety hormone leptin much more effectively than carbs or fats.

It’s good to note that protein-rich foods are usually much bigger in mass compared to sugary foods. For example, 100 calories worth of chocolate can weigh about 20 grams but 100 calories of lean chicken breast can weigh over 60 grams.

On top of all that, carbs and fats can spike up your Insulin fast which increases hunger levels immediately. Basically, you can eat 1000 calories worth of chocolate and feel hungrier than before that. This is likely to increase your overall food intake for the day through increased cravings.

15% Protein VS 30% Protein Diet Comparison

Let’s say you have to eat 2000 calories per day to lose weight.

30% Protein: If you eat a diet that contains 30% protein, 40% carbohydrates, and 30% fat, that means you’ll be consuming:
– 150 grams of protein (490 grams of roasted chicken breast)
– 200 grams of carbohydrates
– 67 grams of fat per day.
To metabolise this meal you’ll burn a total of 262 kcal.
– 180 kcal for the Protein
– 80 kcal for the Carbs
– 2 kcal for the Fats

15% Protein: If you eat a diet that contains 15% protein, 55% carbohydrates, and 30% fat, you’ll still be consuming 2000 calories per day, but you’ll only be getting:
– 75 grams of protein (245 grams of roasted chicken breast)
– 275 grams of carbohydrates
– 67 grams of fat.
To metabolise this meal you’ll burn a total of 202 kcal.
– 90 kcal for the Protein
– 110 kcal for the Carbs
– 2 kcal for the Fats

The Example showed us that eating 30% protein compared to 15% protein of the total caloric intake per day will Automatically put you on a 60 kcal higher caloric deficit. You’ll also feel much fuller due to the size of the protein-rich foods and the satiating effect compared to the opposite Hunger Triggering effect of carbs and fats.

How To Use This Information

1 – Add more protein-rich foods to every meal.
2 – If you want to snack, your best option is a protein-rich snack because it’ll make you feel fuller for longer and will be lower in calories.
3 – Track your calories and macros by using apps like MyFitnessPal to ensure that you’re eating enough protein.


Eating more protein can help you lose weight in various ways. Protein has the same amount of calories per gram as carbohydrates, but it has a higher TEF, which means your body burns more calories digesting protein. Additionally, protein-rich foods tend to be more filling, which can help you reduce your overall caloric intake. We can safely say that if you’re trying to lose weight, you should consider increasing your protein intake!