Even when it comes to weight loss, it's smart to eat a little more protein. When we are in a caloric deficit, meaning we eat less than we actually need (which is a prerequisite for losing weight), we lose not only fat mass but also muscle mass. How much we lose depends on several factors, including how much protein we eat. When you eat more protein, you can counteract muscle loss and thus preserve your muscle mass even when you are in a negative energy balance. Here, we're talking about up to around 2 g/kg of body weight.
2 g/kg body weight
This is, once again, not only interesting from a performance or aesthetic perspective but also for maintaining metabolism. Muscles consume more energy than, for example, fat mass, so by maintaining muscle mass, you maintain your metabolism, meaning how much energy the body expends (and thus how many calories/energy you need/can eat per day).
Last but not least, protein is very satiating, which is also a recipe for success in weight loss. If you stay full, you can more easily manage to eat appropriate amounts and make good food choices.
You don't lose weight from protein, but protein creates the conditions for managing a caloric deficit and making good food choices, which is a prerequisite for weight loss.
