Optimal Protein Intake

Macros are protein, carbohydrates and fats. Calories decide whether you gain or lose weight; macros influence what you gain or lose and how you feel.

Daily targets

• Protein: about 1.6-2.2 g per kg of body weight, toward the higher end when dieting or building muscle.
• Carbohydrates: the main fuel for training; endurance athletes often need more than strength athletes.
• Fats: roughly 20-35% of calories, for hormones and vitamin absorption.
• Water: start near 35 ml per kg of body weight and drink more when you sweat.

Spread protein across meals

Aim for about 20-40 g of protein per meal: eggs or yogurt at breakfast, chicken, fish or lentils at lunch and dinner. Use the food table on this site to compare options.