IF you’re trying to lose weight, lean out and tone up, you’ve likely gotten the message that calories are calories, right?

While that’s partially true — a calorie deficit is required to drop body fat — the reality is that where those calories come from makes a big difference.

As a personal trainer for over 10 years, most clients I work with underestimate the power of protein for effective fat loss.

Contrary to popular belief, not all calories affect your body in the same way, especially when it comes to this vital macronutrient.

Numerous studies show that when calories are equal, eating more protein can help you burn fat more effectively than a lower protein diet.

That’s because protein has a higher thermic effect than carbs or fat, meaning your body burns more calories just digesting it.

Up to 30 per cent of the calories from protein get burned off during this process, compared to only five to 10 per cent for carbs and 0 to three per cent for fat. But the fat-burning benefits don’t stop there.

Protein also helps preserve your muscle mass when you’re in a calorie deficit.

Since muscle burns far more calories at rest than fat, this keeps your metabolism revved up so you’re more likely to lose weight from fat, not lean tissue.

A high protein intake has even been shown to automatically reduce appetite and calorie intake later in the day by increasing satiety hormones like peptide YY.

Many clients report it’s easier to adhere to their diet simply because protein is so filling.

For optimal fat loss, I recommend consuming 0.5 to 0.8g of protein per pound of body weight (1.2 to 1.6g/kg).

The best way to increase protein intake is from single-ingredient, minimally-processed options like meats, eggs, fish, natural Greek yogurt, cottage cheese, lentils, edamame and some nuts!

These whole food proteins provide the highest nutrient quality.

So if you want to upgrade your fat loss efforts, focus on making protein a priority at every meal from nutrient-dense sources. Having that slight metabolic edge, along with protein’s hunger-quenching effects, can supercharge your body composition results.

Our columnist Lewis Bidgood is a level four personal trainer, certified nutritionist and owner of Stourport’s In 2 Shape Gym.