Does Protein Make You Gain Weight? What You Need to Know.

OF COURSE, PROTEIN intake is important. It’s a vital nutrient our bodies need to function. However, many avoid it because of the misconception that it causes you to gain weight.

That might be a good thing if you’re trying to build muscle, or a bad thing if you’re trying to watch your waistline. Regardless of your goals, you need at least some of the nutrient.

The Dietary Guidelines for Americans recommends the average person consumes 10 to 30 percent of total calories from protein—at the absolute minimum. Most experts believe that staying in the 20 to 30 percent range will better support your health. But, will hitting those numbers pack on the pounds?

We asked the experts.

Can protein cause weight gain?

THE SHORT ANSWER is, yes, protein can lead to weight gain, says Vandana Sheth, a registered dietitian based in Los Angeles. But, like all nutrients, it depends on how much you consume.

Protein, like carbohydrates, contains four calories per gram, whereas fat contains nine calories per gram. Run a calorie surplus for long enough and you’ll gain weight.

That said, it’s probably not a good idea to rely solely on increased protein intake if you’re looking to gain weight. Research suggests that protein can actually make you feel more satisfied than you would be if you got the same number of calories from carbs or fat. So, if you’re just increasing your protein consumption, you’ll probably get full more quickly, which can make it harder to eat more.

For muscle gain, you’ll want to prioritize protein, while increasing all three macronutrients, Sheth says. Generally, eating about 1 gram per pound of bodyweight will be enough to help you build muscle.

What type of protein is best for weight gain?

“ONE OF THE best types of protein for muscle growth and weight gain is whey protein and whey protein isolates,” Sheth says. “Whey contains all the essential amino acids and has a high biological value,” meaning that your body is able to absorb and use all of the amino acids present, instead of letting some of them pass through your digestive system. Whey also digests quickly and goes down easily in a protein shake or smoothie, so it’s easy to consume enough. Here’s a few of our favorites.

Protein from meat, poultry, and fish is also extremely bioavailable, meaning the body absorbs it easily, and thus good for muscle gain.

How do you know if you’re eating too much protein?

“WHILE THERE IS no exact recommendation for what constitutes too much protein, most current research suggests keeping it to no more than 2 grams per kilogram of body weight,” Sheth says. Research beyond that amount hasn’t been widely done.

Although there’s some concern about excessive protein intake causing kidney damage, no significant research studies have been able to prove this link.

The biggest worry about getting too much protein isn’t really about protein, but about the things you might be missing out on if you’re pounding whey shakes and steaks all day.

Specifically, eating a diet that’s very high in protein might mean you’re not getting enough fiber, a compound found in plants that helps digestion and is important for overall health. Without adequate fiber (which the Dietary Guidelines for Americans cite as about 38 grams per day for men), you might feel constipated, experience diarrhea—yes, fiber helps prevent both—or feel bloated throughout the day due to poor digestion.

Should you eat more protein if you’re trying to gain weight?

IF YOU’RE TRYING to gain weight, the most important thing is increasing your overall calorie consumption, Sheth says. Stick to getting 20 to 30 percent of those calories from protein, which means increasing your protein intake along with your carbs and fat.

If your main goal is to gain muscle mass, you’ll need to pair that extra protein consumption with sufficient weight training, to force the muscles to adapt and grow. If you’re not sure how, check out our Definitive Guide to Building More Muscle.