What happens to your body when you eat 100 grams of protein a day?

Trista Best, a registered dietitian based in the U.S., explains the benefits of incorporating 100 grams of protein into your daily diet. Here’s a closer look at how this amount of protein can positively impact your body:

Supports muscle growth and repair

When you consume 100 grams of protein daily, your body receives the essential amino acids—protein’s building blocks—that are necessary for muscle protein synthesis (MPS). MPS is the process your body uses to repair and build muscle tissue, particularly after exercise.

"Protein intake plays a crucial role in muscle growth, metabolism, and fat loss," says Best. "It provides the essential amino acids needed for muscle protein synthesis, helping repair and build muscle tissue, especially after physical activity."

Yogurt served in glasses. Illustration photo by Pexels

Boosts metabolism

According to Healthline, your body burns calories to digest and utilize the nutrients in food—a process called the thermic effect of food (TEF). Certain foods require more energy to digest, which increases the TEF and, as a result, the number of calories you burn. Compared to other macronutrients like carbohydrates and fats, protein has the highest TEF.

"Protein plays a key role in metabolism," Best explains. "The body burns more calories digesting protein than fats and carbohydrates. The process of digesting protein requires more energy, which can help increase overall calorie expenditure, supporting fat loss."

Preserves muscle mass while losing fat

With sufficient protein in your diet, your body is less likely to break down muscle tissue for fuel during weight loss. Protein provides the amino acids needed to preserve lean muscle mass, which can help prevent muscle loss during a calorie deficit.

In addition, protein helps regulate appetite, making you feel fuller for longer. This can be especially beneficial when managing a calorie deficit, as it can reduce feelings of hunger during weight loss efforts.

A study published by the U.S. National Library of Medicine also suggests that a high-protein diet can help prevent weight regain after weight loss.