This is a question our coaches get all the time—especially from college-aged athletes, strength-focused individuals, vegetarians, and vegans.
Instead of the usual “it depends” answer, let’s give you something clear and actionable.
The Universal Recommendation for Muscle Gain:
Aim for ~1 gram of protein per pound of your target body weight per day.
That’s the blanket guideline most coaches and trainers tend to use.
Now, when you actually calculate how much protein you’re currently eating each day, the reaction is usually the same:
“I’m nowhere close to that… how does anyone even eat that much?”
Totally normal.
So here’s how to actually make it happen.
1) Start Thinking in Terms of Protein First
If that number feels high, it’s likely because protein isn’t the first thing you think about when planning meals.
Most of us naturally gravitate toward carbs or fats (they’re easier, tastier, and more immediate), while protein tends to get overlooked.
So shift the way you think about meals.
Instead of:
- “What do I feel like eating?”
Start with:
- “What’s my protein going to be?”
For example:
- Chicken pesto pasta
- Steak with rice and red bell peppers
Build the meal around the protein first, then fill in the rest.
Don’t make it a guessing game of “how many green things are on the plate.”
2) Start Noticing (and Measuring) Protein Intake
This doesn’t mean you have to track everything in an app (though tools like MyFitnessPal can help if you enjoy tracking data).
It simply means becoming aware.
Begin estimating portions:
- Use your hand as a reference
- Compare portions of protein to something consistent like your palm or fist
- Notice how often and how much protein you’re actually eating per meal
Over time, this builds intuition without needing to overcomplicate things.
Writing it down is great, but even a general mental estimate is a solid start.
3) Observe and Adjust
At this point, you’re in control.
You’re prioritizing protein and roughly tracking intake. Now you simply evaluate progress.
If you’re using check-ins, look at your Skeletal Muscle Mass (SMM) trends:
- If SMM is increasing → you’re on the right track. Stay consistent.
- If SMM is flat or decreasing → increase your protein intake slightly and reassess.
Then repeat the process.
That’s it.
Consistency over time is what drives results.
And one more important note:
None of this matters if you’re not training consistently.
Aim to lift 3+ times per week. Without that stimulus, nutrition alone won’t get you where you want to go—think of it like outlining an essay but never actually writing it.
To talk with a coach today, click the link found HERE to schedule your No Sweat Intro