B³ Protein Cheat Sheet (Science-Based Guide)

Your complete guide to hitting your daily protein goals

Protein is the most important macronutrient for fat loss, muscle gain, and body recomposition.
Science shows that consuming 1.6–2.2 g/kg/day maxim

Daily Protein Targets

  • Fat Loss: 0.8–1.1 g/lb

  • Recomposition: 0.9–1.0 g/lb

  • Muscle Gain: 0.7–0.9 g/lb

High-Protein Foods

  • Chicken breast (4oz): 35g

  • Lean beef (4oz): 32g

  • Salmon (4–5oz): 30g

  • Greek yogurt (1 cup): 20–23g

  • Cottage cheese (1 cup): 28g

  • Eggs (3 large): 18–20g

  • Whey protein shake: 25–30g

Tips for Hitting Your Goal

  • Include protein at every meal

  • Use 1–2 shakes/day if needed

  • Prioritize lean protein when cutting

  • Prep 2–3 protein sources weekly

 

“Struggling to hit your protein? Start here.”

Use this guide to finally nail your daily protein target and protect your lean muscle.