Why You're Not Eating Enough Protein — And What It's Costing You
Most people under-eat protein—and it’s slowing their metabolism, increasing cravings, and stalling fat loss. Learn why protein is essential for muscle, energy, and results—and how much you really need. Watch the full video & take control of your nutrition.
Muscle loss, slower metabolism, constant cravings? The real issue might be protein.
Protein is one of the most important nutrients in all of human biology. Yet, most people aren't getting nearly enough. If your goals include building muscle, losing fat, improving metabolism, and managing hunger, protein should be your #1 nutrition priority.
In this post, we’ll break down what protein really does, how much you should eat, and why it could be the missing piece in your health and fitness journey.
The Role of Protein in Muscle Growth & Fat Loss
Your muscle tissue is made of protein, and muscle is one of the most metabolically active tissues in your body. Just 1 kg of muscle can burn up to 100 calories per day. That means more muscle = higher calorie burn, even at rest.
The problem? Most people live a sedentary lifestyle with diets heavy in carbohydrates and low in quality protein. Over time, this leads to loss of muscle, slower metabolism, and increased fat storage.
Whether you're young or aging, active or sedentary — everyone benefits from maintaining and growing muscle mass.
And the best way to support that? Protein.
Protein Has a Built-In Fat-Burning Effect
Every macronutrient requires energy to digest, but protein has the highest thermic effect of food (TEF). In fact, 20–30% of the calories from protein are burned during digestion alone!
That means when you eat 100 calories of protein, your body automatically burns 20–30 calories processing it. Over time, this significantly adds to your daily energy expenditure, helping you burn fat passively.
Protein Helps You Stay Full for Hours
Protein doesn't just support muscle and metabolism — it also helps control hunger.
When you eat a protein-rich meal, it slows digestion and helps regulate blood sugar levels, keeping you full longer and reducing cravings.
If you struggle with emotional eating, snacking, or energy crashes, protein might be the nutritional tool you’ve been missing.
What Happens When You Don't Eat Enough Protein?
- Loss of muscle mass
- Slower metabolism
- Increased fat gain
- More frequent cravings
- Difficulty recovering from workouts
- Blood sugar swings and low energy
Even worse? These effects can happen even if you’re exercising regularly.
How Much Protein Do You Actually Need?
Most government recommendations suggest 0.8 grams of protein per kg of body weight. But that number only prevents deficiency — it doesn’t support optimal health or body composition.
Based on the latest research, most people should aim for:
- 2 grams of protein per kg of body weight
- Or 0.9 grams per pound of body weight
This is roughly double what the average person eats — but it’s what your body needs for performance, recovery, and fat loss.
Myth: Is Protein Bad for Your Kidneys?
This is one of the most common protein myths. Unless you have a pre-existing kidney condition, higher protein intake is completely safe for healthy individuals. In fact, protein helps preserve lean body mass, especially during weight loss.
Recap: Why More Protein = Better Results
- Supports muscle growth and repair
- Increases metabolism via thermic effect
- Keeps you full & reduces cravings
- Balances blood sugar
- Helps prevent fat gain
Ready to Learn More?
Watch our full breakdown in the video below!
Want Structured Support?
If you're ready to take control of your health, lose fat, and feel stronger, join the Training & Nutrition Zone — your go-to portal for:
Inside, you’ll get:
✔️ Expert-led training plans for strength, fat loss, and performance
✔️ Nutrition guidance and high-protein recipes that fuel results
✔️ Exclusive Video Courses to Boost Your Performance
✔️ New fitness challenges & programs added regularly
Start your 7-day free trial today for just $14/month after
Training & Nutrition Zone
Your all-in-one platform for strength, fat loss & performance—plus access to hundreds of fitness recipes, meal plans and
Ready to stop guessing and start training with purpose? The Training & Nutrition Zone gives you expert-designed programs, science-backed nutrition guidance, and access to our full video library—so you can build muscle, burn fat, and feel your strongest yet.
This isn’t just a program. It’s a system built to help you succeed.
Only $14/month after trial. Cancel anytime.
Your protein intake could change everything. Let it fuel your next level.