Hormonal
Higher protein intake (≥25% TDE or ≥1.25 g/kg/day) during energy restriction promotes greater fat loss and fat-free mass preservation compared to standard protein intakes, with modest but clinically relevant long-term weight maintenance benefits.
To maximize fat loss and preserve muscle while dieting, aim for at least 1.25 grams of protein per kilogram of body weight daily, or roughly 25% of your total calories from protein. This approach helps you feel fuller longer and burns slightly more calories through digestion, leading to better fat loss and muscle retention than standard protein intakes.
In a meta-analysis of 24 short-term (mean duration 12 weeks) randomized controlled trials (RCTs), Wycherley et al. [23] reported that energy-restricted, high-protein (mean 1.25 g/kg/day), low-fat diets resulted in greater reductions in body weight... and fat mass... and greater relative increases in fat-free mass... compared to standard-protein (0.72 g/kg/day), low-fat diets in participants with overweight or obesity.
Why this rating
Based on multiple meta-analyses of RCTs with consistent findings for short-term fat loss and fat-free mass preservation.
Source
Protein, fiber, and exercise: a narrative review of their roles in weight management and cardiometabolic health
Liana L. Guarneiri et al. · Lipids in Health and Disease · 2025
DOI 10.1186/s12944-025-02659-7
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