If nutrients were awarded high school superlatives, protein would almost certainly win Most Popular. Long lauded by fitness and nutrition experts, the macronutrient has recently gained an even bigger fanbase thanks to social media. At the center of it all is protein powder, which dominates many a conversation about reaching daily macro targets. At the same time, weight loss has lately become an extra-hot topic, driven largely by the rise of GLP-1 medications. In a November 2025 survey, 52 percent of Americans reported wanting to lose weight.
Together, these two phenomena have many wellness-minded consumers wondering whether or not one can support the other. Specifically: Can protein powder help with weight loss?
The short answer: yes…and no. Eating more protein (in the form of powder or anything else) can support weight loss, but it won’t automatically translate to melted-away pounds. The reason lies in the key tenet of calories in vs. calories out. “In its simplest form, weight loss occurs when the body is in a sustained calorie deficit,” says exercise physiologist and registered dietitian Jim White, A.C.S.M.-E.P., C.P.T., R.D.N., owner of Jim White Fitness & Nutrition Studios. Merely loading up on protein could mean adding more calories than you burn.
That said, when done right, adding protein powder to your routine can come with perks for weight loss. Ahead, dietitians explain why.
- ABOUT OUR EXPERTS: Jim White, A.C.S.M.-E.P., C.P.T., R.D.N., is an exercise physiologist, registered dietitian, and owner of Jim White Fitness & Nutrition Studios. Mallory Aldred, R.D., is a registered dietitian and founder of What Mallory Eats.
3 Ways Protein Powder Can Support Weight Loss
While protein powder isn’t a yellow brick road to weight loss, it can support your efforts in a few key ways.
1. It Can Help Preserve Lean Muscle Mass
One overlooked way to support weight loss: Maintain your muscles. Lean muscle mass is metabolically active, which means it burns calories at rest and contributes to daily energy expenditure, explains White. Early research suggests that each pound of skeletal muscle burns roughly 6 calories per day at rest. Compare that with just 2 calories for a pound of fat tissue!
Unfortunately, during weight loss—especially when in a calorie deficit—the body doesn’t just lose fat. It also loses lean muscle tissue, says White. This can work against your long-term goals. Muscle loss can negatively impact metabolism, White says, slowing long-term weight maintenance.
That’s where protein powder comes in. “Eating protein helps preserve muscle mass because it stimulates muscle protein synthesis and provides the amino acids essential for maintaining your current muscle tissue,” says White. In fact, research suggests that higher protein intakes during calorie restriction may help prevent muscle loss—particularly when paired with resistance training, he says. For muscle gains, look for “complete” protein powders, such as those made with whey, whey isolate, or egg protein. They contain all the essential amino acids your body can’t make on its own.
Read More: 5 Groups of People Who Could Benefit From More Amino Acids
2. It Can Increase Satiety
Another of protein powder’s claims to weight loss fame? Its satiation factor. Snacks, shakes, and other goodies enriched with protein give you that stick-to-your-ribs feeling of fullness. “Protein-rich snacks are often described as more satiating than carbohydrates or fat-filled ones,” says White. (It’s science! Research shows that protein is the most satiating macronutrient.)
There’s a biological reason for this. When you consume protein, the body releases several hormones involved in fullness and appetite regulation, including peptide YY (PYY) and cholecystokinin (CCK), explains White. Each bite or sip of protein also naturally releases a bit of glucagon-like peptide-1 (GLP-1), the hormone involved in appetite regulation and blood sugar control, he adds. At the same time, protein suppresses ghrelin, known as the body’s hunger hormone. In practice, this means eats with protein powder may help you avoid mindless snacking or overeating.
3. It Digests Slowly
Add this to protein’s prowess: It takes more energy and time to digest than many carbohydrate- or fat-rich foods. Protein has the highest thermic effect compared to other macronutrients. “[This] means the body burns more calories digesting protein than it does other macronutrients,” explains White. The body uses an estimated 20-30% of protein’s calories just to digest its amino acids. Compared to just 5-10% for carbohydrates and 0-3% for fats, that’s an impressive stat.
The higher thermic impact of protein isn’t quite large enough to drive meaningful weight loss on its own, White notes. “However, over time, the increased energy cost of digesting protein can modestly contribute to total daily energy expenditure,” he says. Plus, because protein-rich foods tend to stay with you longer, they (once again) can keep hunger at bay between meals, he adds. Might be reason enough to grab a scoop and a shaker bottle!
When Protein Powder Really Comes In Handy for Weight Loss
Protein supplements’ superpower lies in their convenience. Shakes, bars, powders, and other protein-packed products can help fill the nutritional gap for people with higher daily protein needs—including those trying to lose weight, says Mallory Aldred, R.D., founder of What Mallory Eats. Even if you usually have no trouble meeting your protein needs for weight loss, protein supplements can be nice to have on hand during hectic stretches. “Ready-to-drink protein shakes and other protein supplements are a quick and easy way to hit your protein goal when you have a busy schedule,” says Aldred.
Read More: Chronically Busy? Here’s How That Affects Your Body
Still, protein powder shouldn’t supplant your daily intake of whole food protein sources like chicken, fish, tofu, legumes, and Greek yogurt. These provide additional vitamins, minerals, and other nutrients that protein supplements can’t fully replace, says Aldred. Instead, you can think of a protein powder as diversifying the flavor profile of your protein. And, since some supplements have double the amount of protein as a chicken breast, they can make hitting your daily targets more feasible.
For the record, Aldred says a common general recommendation for people trying to lose fat mass while maintaining or gaining muscle is to eat 1 gram of protein per pound of desired body weight. If you’re working toward a weight of 150 pounds, for example, shoot for 150 grams of protein per day. That said, it’s wise to consult a registered dietitian or another weight loss specialist for an individualized target.
The Takeaway
If you’re pursuing weight or fat loss, adequate protein intake is important for preserving both physical function and metabolic health, says White. It can support satiety, muscle retention, and overall diet quality.
No matter your daily target, dedicating a corner of your pantry to protein-packed powders, bars, snacks, or other supplements may help you reach your goals. As White puts it, “sustainable weight management is less about relying on a single product and more about building realistic habits that support overall health and can be maintained long term.” Long story short: Protein supplements can be a helpful component, but they won’t do all the work for you.