Protein intake calculator

{{whyLabel}}: Knowing your specific number prevents under-consumption and optimizes muscle maintenance and satiety.

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• Use the following formula based on activity: Sedentary (0.8g-1.0g/kg), Moderately Active (1.2g-1.5g/kg), or Intense Training/Muscle Building (1.6g-2.2g/kg).
• Multiply your body weight in kg by your chosen factor (e.g., 70kg x 1.6g = 112g per day).
• Write this number down as your daily 'North Star' goal.

{{doneWhenLabel}}: You have a specific daily protein gram target written down.

{{whyLabel}}: Having a go-to list of preferred sources makes meal planning and shopping significantly faster.

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• Choose 5 animal sources (e.g., Chicken breast: 31g/100g, Eggs: 6g/egg, Greek Yogurt: 10g/100g, Canned Tuna: 25g/100g, Lean Beef: 26g/100g).
• Choose 5 plant sources (e.g., Red Lentils: 24g/100g dry, Tofu: 15g/100g, Seitan: 25g/100g, Tempeh: 19g/100g, Edamame: 11g/100g).
• Prioritize items you actually enjoy eating to ensure long-term adherence.

{{doneWhenLabel}}: A list of 10 high-protein foods with their protein content per 100g is finalized.

{{whyLabel}}: Tracking provides objective data on your current intake and helps bridge the gap between 'guessing' and 'knowing'.

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• Download a free, reputable tracking app (e.g., Cronometer or a generic macro tracker).
• Set up your profile with your weight, height, and the protein target calculated in step 1.
• Familiarize yourself with the barcode scanner feature for easy logging.

{{doneWhenLabel}}: The app is installed and your daily protein goal is configured in the settings.

{{whyLabel}}: Humans are notoriously bad at estimating portion sizes; a scale ensures your protein logs are accurate.

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• Obtain a generic digital kitchen scale with a 'tare' (zeroing) function.
• Ensure it can measure in both grams and ounces for versatility.
• Place it in a visible, easily accessible spot on your kitchen counter.

{{doneWhenLabel}}: A functioning kitchen scale is ready for use on your counter.

{{whyLabel}}: A structured list prevents impulse buys and ensures you have the building blocks for high-protein meals.

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• Categorize by 'Fresh' (meats, dairy, tofu), 'Pantry' (lentils, beans, canned fish), and 'Frozen' (edamame, frozen chicken/fish).
• Include 'Protein Boosters' like hemp seeds, nutritional yeast, or egg whites to add to existing meals.
• Check your current inventory before finalizing the list.

{{doneWhenLabel}}: A complete shopping list is ready on paper or your phone.

{{whyLabel}}: You cannot eat what you don't have; stocking the kitchen is the most critical physical step.

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• Stick strictly to your list to avoid processed low-protein snacks.
• Buy in bulk for non-perishables like lentils or frozen items to save money.
• Check labels for 'Protein per 100g' to compare brands of yogurt or bread.

{{doneWhenLabel}}: All items from the list are purchased and stored in your kitchen.

{{whyLabel}}: Having pre-cooked protein ready reduces the friction of healthy eating during busy weekdays.

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• Cook a large batch of your primary protein (e.g., grill 1kg of chicken, boil a pot of lentils, or bake 2 blocks of tofu).
• Portion them into airtight containers.
• Store in the fridge for up to 4 days or freeze for longer use.

{{doneWhenLabel}}: At least 3-4 portions of cooked protein are ready in your refrigerator.

{{whyLabel}}: Eating protein first ensures you hit your target before getting full on lower-nutrient side dishes.

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• At every meal, identify the protein source.
• Consume at least half of the protein portion before moving to carbohydrates or fats.
• This simple behavioral cue increases satiety and stabilizes blood sugar.

{{doneWhenLabel}}: You have successfully applied this rule to every meal for 3 consecutive days.

{{whyLabel}}: Breakfast is typically the lowest protein meal; optimizing it prevents mid-morning energy crashes.

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• Replace cereal or toast with high-protein alternatives.
• Example 1: 200g Greek yogurt with 30g hemp seeds and berries.
• Example 2: 3 scrambled eggs with 50g smoked salmon or tofu scramble with nutritional yeast.
• Log the meal to verify it hits the 30g mark.

{{doneWhenLabel}}: You have eaten a 30g+ protein breakfast for 5 days in a row.

{{whyLabel}}: Consistency is key, but flexibility allows for long-term success.

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• At the end of the week, check your tracking app for your 'Average Daily Protein'.
• If you are more than 20% below your target, identify which meal was the weakest.
• Adjust your shopping list for the following week to include more 'easy' proteins like shakes or pre-cooked snacks.

{{doneWhenLabel}}: A weekly review is completed and the plan for next week is adjusted.