Calculate your perfect protein intake and daily calorie needs with precision
For optimal results, spread this protein intake across 3-4 meals throughout your day.
For weight loss: subtract 300-500 calories. For weight gain: add 300-500 calories.
Prioritize lean meats (chicken, turkey), fish (salmon, tuna), eggs, Greek yogurt, cottage cheese, legumes, and protein supplements if needed. Aim for 20-40g protein per meal.
Choose nutrient-dense foods: avocados, nuts, seeds, olive oil, whole grains, sweet potatoes, and fatty fish. These provide quality calories with essential nutrients.
Use a food scale for accuracy, track consistently with apps like MyFitnessPal, and focus on whole foods. Remember macronutrient ratios: 4 cal/g protein & carbs, 9 cal/g fat.