If you’ve ever tried to improve your body composition, boost energy, or just feel more in control of your health, you’ve probably heard someone mention protein. Maybe they said “eat more of it” without ever explaining why. Or maybe you’ve been told too much is bad, and too little is also bad?
Let’s clear it up.
I’m here to make the case for a moderate to high protein diet and how it can do more than just “support muscle” and how it can actually improve how your body functions on a metabolic level.
What Even Is Metabolism?
Let’s start with the basics. Your metabolism is the process by which your body turns food into energy. Think of it like your internal engine. The faster and more efficient it is, the better you feel, perform, and recover.
One thing many people don’t know is that digestion itself burns calories. It’s called the Thermic Effect of Food (TEF), and protein has the highest TEF out of all the macronutrients. That means your body burns more calories digesting protein than it does digesting fat or carbs.
So yes protein literally helps you burn more calories while eating.
Protein: The Most Metabolically Active Macronutrient
This isn’t just about weight loss or gain it is more about efficiency. When you eat more protein:
- Your metabolism speeds up slightly due to the TEF effect
- You feel fuller for longer, which naturally helps manage calorie intake
- You preserve and build lean muscle, which burns more energy at rest
How Much Protein Should You Eat?
The general advice I give clients is to aim for 1.2 to 2.0 grams of protein per kilogram of bodyweight per day and this depends on how active you are. That’s roughly 0.5 to 0.9 grams per pound.
If that sounds like a lot, don’t worry. You don’t need to drink shakes or eat plain chicken six times a day. You just need a bit of planning and some smarter food choices.
It’s Not Just About the Gym
Even if you don’t lift weights or go to the gym, protein helps:
- Support hormonal balance
- Keep bones strong
- Boost immunity
- Maintain healthy skin, hair, and nails
- And, yes, keep your metabolism ticking nicely
I’ve had clients in their 40s, 50s, even 60s tell me they wish they’d known sooner how much better they feel on a high protein diet. You experience fewer energy crashes, better recovery, and just feeling more “on it.”
Where Most People Go Wrong
Many people start their day with low-protein breakfasts (cereal, toast, pastries), only to wonder why they’re starving by 11am. Then they load up at dinner and think they’ve hit their protein goals.
But your body thrives on consistency. Spread protein out evenly across the day and you’ll feel and perform far better.
If there’s one tweak I could get more people to make, it’s simply this: start your day with 25-30g of protein. Do that every morning for a week, and tell me you don’t feel the difference.
So — how much protein are you actually getting each day?
By Georgia Garlick
About the author
My name Georgia Garlick and i am the co founder of Self Care Academy. I am a Personal Trainer & Nutritionist based in Central London where I help highly functioning professionals navigate their exercise & nutrition goals. I help people take control of their health & body for good with lasting body transformations.
