Does extra protein get stored as fat?

On Ep. 364, Nikkiey adds one nuance. If you eat in a significant surplus of your total calories, any macro can contribute to fat storage, because at that point you're simply eating too much. But protein has a far higher thermic effect than carbs or fats. Your body burns roughly 20 to 30 percent of protein's calories just digesting and processing it. For most women eating in a reasonable range, she says high protein won't cause fat gain. It supports fat loss by preserving muscle and keeping you fuller.

On Ep. 400 she puts it plainly: eating too much protein is not going to make you store fat, and high protein won't damage your kidneys if you're a healthy individual. Ep. 364 says the same for women with no pre-existing kidney conditions, so if you have one or any other medical condition, work with your doctor on your protein target. She also clears up the 30-gram myth: you can absorb more than that per meal, though 30 to 50 grams is the range she says optimizes muscle building.

Why she keeps pushing this: after 40, muscle loss speeds up unless you counter it, and she says the metabolism that feels slower is often years of under-eating protein, not age. When women inside WarriorBabe hit their protein consistently, she sees them fuller between meals, with more energy and far fewer cravings. Fearing protein is a plan problem, not a you problem.