Whats the deal with Protein??

Everyone says “Eat more protein but what does that actually even mean? Is two eggs enough (spoiler:no.), Do you really need to drink a chalky protein shake every day (Another spoiler:no.) And why does every trainer keep asking about my nutrition (well, the trainers that "*ACTUALLY"* want you to get the most out of your sessions do)

What protein actually does?

• helps build and repair muscles

• keeps you full and satisfied

• Supports hormones, energy, and recovery

• Critical if you are training and want strength and size

Basically, if we’re training two to three times a week and you want stronger legs, bigger glutes, or want to recomp, you better not tell me the only thing you ate all day were two eggs for breakfast and a protein shake for dinner; babe, that’s not even 40grames of protein.

How Much Protein Do You Need?

Goal Grams per kg Example (63 kg woman)

Sedentary / Lifestyle | 0.8 g/kg ~50-75 g per day

Active / Maintenance | 1.2 – 1.6 g/kg ~75 – 100 g per day

Muscle / Glute Growth | 1.6 – 2.2 g/kg ~100 – 135 g per day

Look, I’m not here to shame anyone. You don’t need to become a calorie-counting robot. But if you want real, visible change, trust me you need to at least hit between these golden numbers you do need to know your numbers at least roughly.

I like to think of it like budgeting. You don’t track every dollar that goes out of your account, but you’d definitely notice if $200 disappeared. Same with protein — if you want your body to build muscle, tone up, or actually reflect the effort you’re putting in at the gym… you have to be a little intentional.

You don’t need to track forever. But if you’re guessing? You’re probably not eating enough — and that’s holding you back.

So next time someone asks how your diet is going, be real with yourself: Do you know, or are you hoping for the best?

What does 100g of protein even look like?

Let’s say your goal is ~100g/day. That might look like:

• 🥚 2 eggs + Greek yogurt = 25g

• 🍗 Chicken thigh (150g cooked) = 35g

• 🫘 Lentils or tofu (1 cup) = 15–20g

• 🥤 Protein shake/Protein Water = 20–30g

Boom — that’s 100g, without tracking every bite.

🧮 How to Figure Out Your Calories & Protein (Without Losing Your Mind)

So you’re probably thinking, “Okay cool… but how do I actually know how much to eat?” Let’s break it down:

🔥 Step 1: Estimate Your Daily Calories

Use this quick formula:
Your body weight (in kg) × a number based on your goal

Here’s how it works:

• If your goal is to maintain your weight, multiply by 30 to 35.
  → For example, a 63 kg woman would need around 1,890 to 2,200 calories per day.

• If your goal is fat loss, multiply by 25 to 28.
  → For that same 63 kg woman, that’s about 1,575 to 1,765 calories per day.

• If your goal is muscle or glute growth, multiply by 35 to 38.
  → That would be around 2,200 to 2,400 calories per day.

You don’t need to hit the exact number every day, but this gives you a solid ballpark. Think of it like giving your body the right fuel to actually respond to your training.

🍗 Step 2: Set Your Protein Target

Here’s the simple rule:
Your body weight (in kg) × 1.6 to 2.2 grams of protein

• If you’re lightly active and just want to stay healthy or toned, aim for 1.2 to 1.6 grams per kg.
  → For a 63 kg woman, that’s around 75 to 100 grams of protein per day.

• If you’re training regularly and want to build muscle or grow your glutes, aim for 1.6 to 2.2 grams per kg.
  → That would be 100 to 135 grams of protein per day.

✨ Don’t want to track? That’s fine too.

You don’t have to log every bite — but you do need to roughly know what’s going in.
You wouldn’t try to save $5,000 without knowing how much you’re spending, right? Same deal here.

Still not sure what your number is? Message me on Instagram or book a consultation — I’ll help you figure it out and make it easy to hit.