Macro Cheat Sheet: How to Get 30 Grams of Protein

Don’t want to spend hours of your life agonizing and stressing over tracking your food? Here’s a super helpful and easy breakdown to make this as easy as humanly possible? Here’s a super helpful and easy breakdown to make this as easy as humanly possible. Pick ~4-8 bullet points from the list and ride the laziness train into the sunset (no tracking app required). If consuming meat, I would still encourage you to weigh it out on a food scale. Even if you’ve been weighing/measuring your food for a few years, it can be really difficult to accurately eyeball and estimate protein serving sizes.

Remember that protein is a foundational priority that provides incredible return on investment. Whether your goal is to gain muscle, lose body fat, improve performance, gain strength, or just look good — hitting protein goals is something that should always be at the top of the priority list. Aside from getting adequate sleep and recovery from workouts, it’s probably one of the most potent hacks out there and crucial for any of the aforementioned goals. Protein helps us build muscle, carry good body composition, and keeps us satiated and full. Our need for dietary protein becomes even more important if we love working out, if we’re in a muscle-gaining phase, a fat loss phase, and/or as we age. There’s just no getting around the need for ample protein each day in our diet.

To quote and current research:

“If you’re of healthy weight, active, and wish to build muscle, to aim for 1.6–2.4 g/kg (0.73–1.10 g/lb) in grams of protein”

Typically, ~0.8-1.0 grams per pound bodyweight of protein is a great rule of thumb for most active, healthy individuals. Actively working to gain muscle or lose fat right now? Protein is extra important in this case, so consider setting your protein goals in the higher threshold of ~1.0-1.1 grams per lb bodyweight to help support muscle gain and muscle retention.

Some More Specific Protein Examples:
•120 lb, 5’3 lean individual might aim for ~120-135g protein (1.0–1.1)
•160 lb, 5’3 individual might aim for ~130g protein (0.8)
•45 y year old, 130 lb, 5’3 lean individual might aim for ~130-145g protein (1.0-1.1)