When it comes to macronutrients, protein is arguably the most valuable player. Not only does it play a role in building muscle mass, it also keeps you feeling satiated and prevents energy highs and lows throughout the day.

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You may achieve dramatic fitness results simply by nailing your protein amount each and every day, rather than by counting every calorie and carb.

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So how do you nail your protein everyday? Well, here are 3 quick ideas to get you on the right track.

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Quick Guide to Daily Protein Needs:

Double your Bodyweight (KGs) in grams of protein per day. For example, a 70kg person should eat 140g of protein per day.

 

OR

1/3 of your daily calories – if you consume around 2100 calories per day, shoot for 700 calories in protein. 1 gram of protein = 4 calories, so this works out to 175g protein per day.

OR

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1 palm size serving of a whole food protein source (chicken, tofu, steak, etc) per meal. If you're over 90kg in bodyweight you can increase this to 2 palms at lunch and dinner.

 

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