Protein Isn't a Weight Loss Miracle, Expert Explains Best Approach

Protein expert Stuart Phillips says you may be overdoing it on protein-forward ultra-processed foods.

Published on Feb. 10, 2026

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Protein is often touted as a miracle solution for weight loss, muscle building, and more, but according to leading protein expert Stuart Phillips, the benefits of protein are often overhyped. Phillips recommends a simple weekly exercise routine combined with enough daily protein to drive results, rather than just adding more protein to your diet without changing anything else. He warns that excessive protein consumption, especially from processed foods, can actually lead to weight gain rather than loss.

Why it matters

Many people are consuming more protein than they need, often in the form of protein-heavy processed foods, without seeing the expected benefits. This highlights the importance of understanding how to properly incorporate protein into a balanced diet and exercise routine for optimal health and body composition.

The details

Phillips, a professor and chair of the kinesiology department at McMaster University, is one of the world's leading scholars on combining protein and exercise. He recommends strength training with weights 2-3 times per week, along with consuming 1.5-1.6 grams of protein per kilogram of body weight per day. This amounts to 30-50 grams of protein per meal for most people. However, Phillips cautions against relying too heavily on protein powders and other ultra-processed protein-forward foods, as the body can't effectively utilize excess protein. Instead, he recommends getting protein from whole food sources like Greek yogurt, tuna, chicken, and plant-based options like beans and soy.

  • The latest USDA data from March 2020 suggests the average American gets about 1.22 grams of protein per kilogram of body weight per day.

The players

Stuart Phillips

A professor and chair of the kinesiology department at McMaster University, and one of the world's leading scholars on combining protein and exercise.

Christopher Gardner

A professor of medicine and nutrition science at Stanford University who previously served as a scientific advisor to the government on healthy eating.

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What they’re saying

“None of it is really actually true unless you're combining it with a pretty good dose of physical activity.”

— Stuart Phillips, Professor and Chair, Kinesiology Department, McMaster University (Business Insider)

“The protein craze in packaged, processed junk foods is simply the latest marketing strategy.”

— Christopher Gardner, Professor of Medicine and Nutrition Science, Stanford University (Business Insider)

What’s next

Phillips recommends that people focus on a simple weekly exercise routine, along with consuming enough daily protein to drive results, rather than just adding more protein to their diet without changing anything else.

The takeaway

While protein can be beneficial for building muscle, maintaining health, and supporting weight loss, the benefits are often overstated. The key is to incorporate protein as part of a balanced diet and exercise routine, rather than relying on protein-heavy processed foods or excessive protein consumption alone.