Your Protein Number
How to find yours in ten seconds, and what it looks like on a plate. Most women over 40 are eating about half the protein their body needs. We never heard the science, and we never had a number.
Send me the sheet
Five phone-sized pages. Your first name and email, nothing else. You'll also get four short emails from me over two weeks about keeping the muscle you have. One click to stop them.
Check your inbox. It's on the way. If it isn't there in a few minutes, look in spam and drag it out.
No health information is collected. Darin and I co-founded Basal Health, a GLP-1 clinic, and I'll say so again before I ever mention it.
The whole thing in one line
Your goal weight in pounds, times 0.7. That is your protein for the day, in grams.
Split it across your meals. Aim for 25 to 40 grams each time you eat. One giant dinner does not work the same way as three real meals. Lifting, or trying to lose fat and build muscle at the same time? Go higher, 0.8 to 1.0 per pound.
| Goal weight | A day | Per meal, 3 meals |
|---|---|---|
| 120 lb | 84 g | 28 g |
| 140 lb | 98 g | 33 g |
| 150 lb | 105 g | 35 g |
| 160 lb | 112 g | 37 g |
| 180 lb | 126 g | 42 g |
| 200 lb | 140 g | 47 g |
The sheet has every goal weight, the food table, my three breakfasts, what to do when you're not hungry, and the studies. Authors: Lori Allred and Darin Allred, MD, board-certified orthopedic surgeon, co-founders of Basal. Education, not medical advice.