Protein isn't a weight-loss miracle, researchers say

Protein helps build and preserve muscle and can modestly increase fullness, but experts say visible benefits usually require pairing higher protein with regular strength training; current guidance cited ranges about 1.2–1.6 grams per kilogram daily.

Protein is widely promoted for benefits such as building muscle, reducing appetite, and supporting metabolism. Experts acknowledge some true effects but say the most visible changes typically depend on combining higher protein with physical activity. Professor Stuart Phillips recommends pairing higher protein with regular strength training and personally aims for about 1.5–1.6 grams per kilogram per day. The Dietary Guidelines and federal data point to a broader daily range around 1.2–1.6 grams per kilogram, and sales of protein-labeled products have been rising. Key points: - Protein provides essential amino acids and can help build and maintain muscle and modestly increase feelings of fullness. - Phillips said he aims for roughly 1.5–1.6 grams per kilogram per day, while the Dietary Guidelines recommend about 1.2–1.6 grams per kilogram. - That intake often equates to roughly 30–50 grams of protein per meal in the examples given, such as cooked chickpeas, cottage cheese, or a chicken breast. - If added without increased activity or calorie adjustments, excess protein can be used for fuel or ultimately stored as fat. - Some nutrition experts caution that an emphasis on protein products can displace fiber-rich plant foods, and market data show rising sales of protein-labeled items. Summary: Higher protein is likely to support muscle preservation and performance when combined with resistance exercise rather than producing automatic weight loss by itself. The trend toward more protein-rich products is increasing consumer intake and raising questions about protein quality and the role of fiber-rich foods. Undetermined at this time.