Macro Cheat Sheet: How to Get 40 Grams of Protein

Don’t want to track your food? Here’s a breakdown to make this as easy as humanly possible. Pick ~4-6 bullet points (or whatever) from the list and ride the laziness train into the sunset (no tracking app required).

I would still probably recommend weighing out your meat though – most people are awful at eyeballing. Hitting protein goals is a non-negotiable. Aside from getting adequate sleep, it’s probably one of the most potent hacks out there. 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

To quote Examine.com + 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.” My typical recommendations are ~0.8-1.0 gram per pound bodyweight for most active individuals. The leaner someone is, the closer to bodyweight I’d likely have them aim. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.

Some examples:
•120 lb, 5’3 lean individual = ~120-135 grams protein (~1.0–1.1)
•160 lb, 5’3 individual = ~130 grams protein (~0.8)
•45 y/o, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)