Protein 101

What is Protein?

Protein is one of three macronutrients, and it’s usually the first one that comes up when people talk about becoming healthier or building muscle. And for good reason, it’s well deserving.

Protein is essential for building and repairing tissue. It’s made up of amino acids, which are the same building blocks your muscles are made from. If your body doesn’t get enough amino acids, it simply can’t build or maintain muscle effectively.

But protein doesn’t just help when it comes to the gym.

Eat a high protein diet if you want to:

• build and maintain muscle mass

• have healthy skin and nails

• support your hormone health

• heal from injuries

• have lasting fullness from minimal calories

How Much Should You Eat?

The minimum amount of protein needed to prevent deficiency is about 0.8g per kg of body weight. This is the bare minimum to function (not to thrive) and is widely considered too low for active adults.

If your goal is to maintain or build muscle (which, let’s be honest, applies to almost everyone), research supports a range closer to:

👉 1.2–1.6 g of protein per kg of goal body weight

This is the range I usually recommend to clients because it:

• Preserves lean mass during fat loss

• Supports recovery and performance

• Is realistic and sustainable

You may also hear the advice “eat 1 gram of protein per pound of bodyweight.” While not wrong, that approach often overshoots what most people truly need.

The math: (GBW ÷ 2.2) x 1.2 & 1.6 = Protein Goal

Let’s say you currently weigh 200lbs, and you would like to lose 50lbs. This means your goal body weight (GBW) is 150lbs.

Now that you have your goal weight, you’ll need to convert it to kilograms. You will need to divide by 2.2. Now to find your protein goal, you run two equations. One multiplying by 1.2 and one multiplying by 1.6.

(150lbs / 2.2) x 1.2 = 82g of protein

(150lbs / 2.2) x 1.6 = 109g of protein

If your goal body weight is 150lbs, you should shoot for 82g-109g of protein.

How Can You Eat More?

If hitting your protein goal feels overwhelming, you’re not alone. That’s why I’ve already put together practical strategies to make it easier. Check it out here:

Ten Ways to Eat More Protein 

January Protein Challenge.

I’m currently running a challenge with my training clients. You should play along!

Your mission:
Hit your protein goal at least 25 out of 31 days in January.

Yes, you’re getting a late start, but perfection isn’t required. Consistency is.

Choose Your Level:

Level 1 (Entry Level):

• Men: 100 g/day

• Women: 80 g/day

Level 2 (Challenge Mode):

• Men: 150 g/day

• Women: 120 g/day

How to Track:

• Print a January calendar

• ✅ Red X = you hit your protein goal

• ⚫ Black circle = you missed

• 25+ red Xs = challenge completed

Reward Yourself 🎯

Pick something meaningful:

• “If I hit my goal, I’ll buy that jacket I’ve been wanting.”

• “If I hit my goal, I’m taking my wife to a steak dinner.”

• “If I hit my goal, I’m booking a massage / new shoes / a weekend trip.”

Protein is a small daily habit that pays off in big ways—strength, recovery, body composition, and long-term health.

Let’s make January count 💪

Miss last weeks post? Check it out here.

Three Ways to Beat Soreness 

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