Protein can help you lose weight and tummy fat, and it works via several different mechanisms.

Your weight is actively regulated by your brain, in particular by the hypothalamus. In order for your brain to determine when and how much to eat, it processes multiple different types of information.

Some of the most important signals to the brain are hormones that change in response to feeding.

A higher protein intake increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin while reducing your levels of the hunger hormone ghrelin.

By replacing carbs and fat with protein, you will reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and is the main reason protein helps you to lose weight. It can make you eat fewer calories automatically!

Aiming for protein at 30% of calories seems to be very effective for weight loss.

You can find the number of grams by multiplying your calorie intake by 0.075. For example, on a 2000 calorie diet, you would eat 2000 * 0.075 = 150 grams of protein.