Protein has the highest thermic effect of the macros and is the most satiating, so higher-protein meals often reduce overall calorie intake without deliberate restriction. During a deficit, adequate protein (commonly cited around 1.2–1.6 g/kg for active adults) helps preserve lean mass so more of the loss comes from fat. Good sources include eggs, Greek yogurt, poultry, fish, tofu, legumes, and lean dairy. Spread intake across meals for steady supply.
Key facts:
- Protein is most satiating macro
- Higher thermic effect (~20–30%)
- ~1.2–1.6 g/kg for active adults
- Preserves muscle in a deficit