03
One Gram Per Pound
Reference: Alex Hormozi, Dr. Ted Naiman, and the protein-first crowd
Eat about 1 gram of protein per pound of body weight. If you have a lot to lose, using a goal weight is reasonable.
If you weigh 180 pounds, aim for about 180 grams of protein across the day. Not in one sitting. Spread it out so you are not trying to choke down a Costco chicken at 9 p.m.
If you are carrying a lot of extra weight, using a goal or “ideal” weight for that gram-per-pound number is a reasonable way to start. The point is a high-protein floor, not a contest.
Why this works: protein is filling, it protects muscle, and it makes “eat less junk” a lot easier without a spreadsheet diet. Control protein and calories first. Then let carbs and fat be whatever is easiest to maintain.
This is a target, not a religion. If you have kidney disease or another condition your clinician is managing, this is not your plan. Ask them.
Why do we care about protein? It is not a gym-bro thing.
General education, not a personal treatment plan. If you have a medical condition — kidneys, pregnancy, disordered eating, anything your clinician is already following — talk with them before you overhaul how you eat.