Protein powder makes you fat

Does protein powder make you fat? All the facts about protein shakes

Whether protein powder makes you fat is not that easy to answer. As with many things, there is no black and white answer here either. In this article, we delve a little deeper into the subject of whether you can gain weight or even lose weight with protein powder and consider both sides of the argument.

Do protein shakes make you fat?

No, protein shakes don't make you fat. But depending on how you use it as a nutritional supplement in your other diet, it can lead to weight gain.
You can use protein powder as a substitute for whole foods. When used correctly, it can even contribute to weight loss.

count calories

When you want to lose weight, you usually use protein powder as a meal replacement. For example, you can take the protein powder as a substitute for breakfast and at the same time get your metabolism going for the day.

Of course, you still have to be aware of how many calories you are consuming with your other meals during the day. Protein powder is not a miracle cure and also has a few calories that you need to factor in with your other meals in order to stay in a calorie deficit and reduce weight.

Get a low-calorie protein powder that is high in protein and avoid other protein in your other meals. To save calories with protein powder, you can also drink it with water instead of milk. Not all protein powders taste good with water, which is why we have tried the most delicious protein powders with water and have summarized them in one article for you.

If you're short on time, here is our favorite powder with water:

It's all in the mix

A big part of losing weight with protein powder is knowing what ingredients are in your powder and how high the nutrient levels are.

One study found that protein powder containing 20g - 80g protein can reduce hunger by 50 - 60%. That means you only need 20g of protein to satisfy your hunger with a protein shake. Anything else would be more suitable for building mass.

How you consume your protein shake is another factor. As mentioned above, you can mix the protein powder with water for a low-calorie protein shake. This will already avoid a lot of calories and extra fat in your protein shake.

The right nutrition plan

Of course, you shouldn't replace every meal with a protein shake. If you really want to go on a hard diet in which you only consume liquids and nothing solid, you should only do this for a very short time. It may drastically reduce your daily caloric intake, but it won't work in the long run. At some point you have to eat something solid again.

The recommendation is therefore to replace breakfast with a protein shake and adjust your other meals of the day accordingly. If you want to lose weight, plan the other meals so that your body gets all the essential nutrients, but you still consume fewer calories than you burn during the day (including the calories you burn while exercising).

Can Protein Powders Help You Lose Weight?

Yes, protein powders can help you lose weight. With a good eating plan and regular exercise, protein has a proven beneficial effect on your diet.

This is due, among other things, to the fact that protein reduces hunger, boosts the metabolism and a protein shake, e.g. as a meal replacement, has fewer calories than a typical meal and still satisfies hunger.

Satisfy hunger

Protein has been shown in several independent studies to curb appetite and make you feel full.

In some studies, it was found that participants who drank a protein shake for breakfast had up to 60% lower food cravings than participants who did not drink a protein shake.

Of course, this doesn't just apply to protein powder. If your calorie intake consists of 25% protein a day, you can achieve this effect in the long term. The protein can also be from eggs or fish, for example.

Faster metabolism

The increased intake of protein through e.g. protein powder can accelerate your metabolism. One of the reasons for this is that the protein powder enables your body to build muscle. Of course, this also requires regular training.

As your body builds more muscle, it automatically burns more fat. Accordingly, protein powder is also suitable for losing body fat during a diet.

frequently asked Questions

  • Is It Harmful to Drink Protein Shakes Every Day?

    For a healthy person, drinking a protein shake every day is not a problem. There was a study that said protein powder was damaging to the kidneys. However, this study has already been refuted by more recent studies. The new studies even show that the opposite is true.

  • What happens if I only eat protein powder?

    Consuming only protein shakes is not recommended in the long term, as the protein powder does not provide you with enough nutrients like a balanced diet. If you only do it for a very short period of time, it won't do much harm. But it doesn't bring you any positive effects either. A healthy and balanced protein-based diet is always a better choice.

  • Which protein is the best for weight loss?

    In our experience, there are no differences between different proteins for weight loss. There are different studies which all classify different proteins differently. So it doesn't really matter whether you use whey, soy or hemp as protein powder. The most important factor is that you plan and use your protein in the correct dosage.


In summary, protein powders don't make you fat. But as you now know, this is also related to your other diet. If you have a balanced diet and exercise regularly, you don't need to worry about that.

The situation is different if you consume too much protein because you consume your protein shakes with other, protein-rich foods.

The best way to lose weight is to replace a meal like breakfast with a protein shake and plan your other meals according to your calorie needs and nutrients. Mixing the protein powder with water instead of milk is also a good idea for weight loss. We tested protein powder, which tastes best with water.