Macro Cheat Sheet: How to Get 30 Grams Protein

macro cheat sheet 30 grams protein

Don’t want to spend hours of your life agonizing over tracking your food? Here’s how to make getting enough protein as simple as humanly possible with this protein macro cheat sheet (:

Pick a few bullets, then ride the laziness train into the sunset:

  • 1 = ~40g protein
  • 2 = ~80g protein
  • 3 = ~120g protein
  • 4 = ~160g protein
  • 5 = ~200g protein

… and so on.

If you can, still weigh your meat on a food scale. It can be really difficult to accurately eyeball and estimate protein portions, and if there’s one thing not to skimp on – it’s getting enough protein.

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,  getting enough protein is something that should likely 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.

Protein helps us build muscle, carry good body composition, and keeps us feeling full between meals. And 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 also as we age.

Current research suggests: if active and wishing to build muscle, aim for 1.6–2.4 grams of protein per kilogram bodyweight (which is the same as 0.7–1.10 grams of protein per pound bodyweight)

Typically: 0.8-1.0g per lb bodyweight of protein is a great rule of thumb for most active, healthy individuals who workout. 

If leaner, consider aiming closer towards bodyweight.

If higher body fat, aim closer to that ~0.7-0.8 multiplier.


macro cheat sheet protein


Where To Go From Here

You can always check out my e-book, The Ultimate Guide to Nutrition, Muscle Gain, & Fat Loss if you want to get more details about supporting your nutrition and fitness goals (:

And we’re always posting workout and nutrition tips on our Paragon Training Methods Instagram page. Follow along for free workouts and more tips to help you look and feel your best!

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