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 maximizes lean mass retention and promotes muscle growth.

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