Protein without the spreadsheet
Most people over forty who lift are not eating enough protein. Most of them also will not track their food for more than a fortnight.
The rule of hand
A palm-sized portion of a protein source at each of three meals gets most people close enough. It is not precise. It is repeatable, which matters more.
- One palm at breakfast — the meal most people skip protein at.
- One palm at lunch.
- One or two at dinner, depending on the day.
If you want a number, aim for roughly 1.6g per kilogram of bodyweight. If that number makes you want to stop reading, use the hands.