Ask ten people how much protein you need and you’ll get ten answers. The internet doesn’t help — one post says meat will kill you, the next says eat nothing but steak.
Here’s the honest answer.
Why protein first
If you dial in one thing about your diet, make it protein. Here’s why:
- It builds and keeps muscle — and muscle burns calories whether you’re training or sitting on the couch.
- Your body constantly repairs skin, hair, organs, and muscle, and all of it runs on protein.
- It keeps you full, so you stop raiding the pantry at 9pm.
When you’re losing weight, protein protects your muscle so the scale drops fat, not the stuff keeping you strong.
The number that matters
Aim for 0.8–1 gram of protein per pound of your TARGET bodyweight. (I use 1 gram because it’s easy to remember.)
Target is the key word — base it on where you’re headed, not where you are.
Example: starting at 215 lbs with a goal of 185? Aim for about 185 grams a day. Same math whether you’re losing or gaining.
Where to get it
- Animal: meat, seafood, eggs, dairy. Lean cuts most of the time.
- Plant: legumes, nuts and seeds, grains. Eating mostly plant-based? Mix at least two of those groups so you get the full set of amino acids.
If your number feels like a lot of food, a protein shake or a couple of snacks close the gap fast.
What the internet gets wrong
“Clean eating” advice treats everyone the same. “Broccoli good, meat bad” makes a catchy post, but how your body handles food is partly genetic and deeply individual. What works for your neighbor might not work for you.
Get your protein dialed in, eat mostly whole foods you enjoy, and watch how your body responds.
Start here
Count your protein for the next two days. Most people are shocked how far under they are. Hit your target, hold it a week, and let the rest follow.
Want a plan built around your body and your goals instead of an internet diet? Book a free intro and we’ll map it out with you.
