How to Reach Your Daily Protein Goal: Starting Guide

Avoid the Confusion

    Protein is all the rage right now. Brands are commonly putting a new 'High Protein' product with a major emphasis on the label on shelves. Some have always been common high protein foods, such as Greek Yogurt, and then we have more processed options that include: cereals, breads, snacks! 

    Demand is high and options are now plentiful, but even gym goers struggle reaching their protein goal. Even less of them know where to start and just wing it hoping to reach an imaginary number. 

Where to start?

    First step is to escape confusion and find a concrete number. Easiest method for beginners and the general population is tied to our ideal bodyweight and a simple formula. 

0.5 to 0.7 grams per pound (1.1-1.5g/kg) of body weight goal (if looking for weight loss)

    So for example if you are a 5'9" 200lb man (average for the United States btw) that wants to lose 10 lbs and stays lightly active (1-2 days training/week), then your Protein Goal is 95-140g. Simple enough!

How does this look on a Plate, featuring Hand Portions

Most meats contain ~7 grams of protein per ounce.

    I want to emphasize that the hard part really is the starting number. Once that's out of the way you've dealt with the abstract and can work on manifesting action, this being choosing what you eat. 

    Typically, all proteins are roughly equal in protein amounts/oz, ~7g/1oz. This number is very friendly to work with and can even be applied to when you eat out. 

    I teach my clients to use their hands as reference. For protein, you use your palm for portioning. Consider your palm as 3-4oz meaning in a palm portion any of the following choices you get 21-28 grams of Protein in one Meal that can look like a bowl, plate, or burrito. 

    Calculate this with the goal of 95-140g for a lightly active individual and you've made a good dent in reaching your goal. If you've taken a class with me or have taken a deep dive into Protein then you know that calories from Protein are very filling and don't get converted into fat at an excess with appropriate exercise, so guess what; enjoy 3-4 oz more (a second helping of Protein) if you are still hungry. 

    This effectively doubles your 1 meal averages to 42-56g. Add an average protein shake somewhere in your day, 1 scoop ~30g, and you've done great for the day. 

What these numbers Mean

Stress less about your preferences

    All this to say that confusion is common but facing numbers doesn't have to be frustrating. Through studies we know that your bodyweight and activity levels play a factor in your estimates, with light activity levels factoring it to be 0.5 to 0.7 grams per pound of bodyweight goal if you are a beginner or just looking for basic health recommendations—most of the general population. Though I used the example of a 5'9" male, your bodyweight goal (keep it realistic) is really the reference you need to start.

    So if your goal is a female that is 160lbs but wants to be 130lbs by the end of the year and have dedicated 2hrs/week to exercise in four 30min sessions then aim for 65-91g. In your meals as we say that can be in the form of a typical bowl, a 1-scoop protein shake, and a dinner. 

    We've thought about it (dealt with the abstract) and planned it by taking action through formulas. Add consistency and remembering your end goal (Discipline and Motivation) and your well on your way down the path you've envisioned. 

Looking for More Information

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