How to Hit Various Protein Macro Goals

Protein Macros

Struggling to hit your protein goals? This infographic should most definitely help. Pro tip: if you don’t eat eggs for breakfast, it is typically INCREDIBLY easier to hit your protein goals. Can you still do it and should you likely still eat whole eggs regularly? Of couuuurse, but just keep in mind that we’ll quickly rack up fat/calories with whole eggs since they’re essentially a 1:1 protein/fat ratio. Whole eggs are incredibly nutritious, a great source of healthy fats, and you should def eat them. But just understand that every food can be a brekky food and life + macro tracking gets a lot easier when you’re willing to mix it up at breakfast (:

But really: if you were only going to crush one habit day-in and day-out, please let it be eating enough protein. Protein helps us build muscle, carry good body composition, and keeps us satiated and full. It is your ride-or-die, so please don’t suck at getting enough of it. The physical act of training and exercise is catabolic: we’re actively breaking down tissue in an attempt to positively adapt. Adequate protein consumption is key regardless of your goal and also crucial to our health so we can look and feel great! Our need for dietary protein becomes even more important if we’re in a muscle-gaining phase, a fat loss phase, and especially as we age.

To quote Examine.com + current research: “if you’re of healthy weight, active, and wish to build muscle, aim for 1.6–2.4 g/kg (0.73–1.10 g/lb) in grams of protein,.” My typical recommendations are typically ~0.8-1.0 gram per pound bodyweight in protein for most active individuals. I typically suggest leaner individuals aim for closer to bodyweight, while those with higher body fat might aim closer to that ~0.8 multiplier. Cheers!

High Protein Macros