formed labs / Free tools / Protein
How much protein?
Put in the weight you're working toward. This is the one number you don't skip.
The weight you're working toward, not the one you're at.
That's 21–30 g at each of 5 eating times.
Put in a goal between 60 and 400 lb.
0.7 to 1 g for every pound of your goal weight, from the free formed labs plan.
A shake goes down way easier than a plate. One a day, two if the scale isn’t moving.
What 152 g looks like.
A sample day from the free plan, for someone working up to about 150 lb. Nothing on here is a big meal.
7:30 AM2 eggs scrambled in butter with 1 oz cheese, 1 slice whole-grain toast, ½ avocado25 g
10:30 AMPeanut butter power shake45 g
1:00 PMChicken and rice bowl with roasted vegetables and 1 Tbsp olive oil25 g
3:30 PMCheese stick and 1 oz almonds13 g
6:30 PM4 oz salmon, ½ cup quinoa, 1 cup broccoli roasted in olive oil33 g
8:30 PM1 slice whole-grain toast with 2 Tbsp almond butter11 g
Now go use it.
One brand, four doors. Three of them are free.
Straight answers.
From the free formed labs plan.
How much protein do I need to build muscle?
Our plan uses 0.7 to 1 gram for every pound of the weight you are working toward. At a 150 lb goal that is 105 to 150 g a day.
How should I split it up?
Across your meals and snacks. At 5 eating times that is 21 to 30 g each. A shake goes down way easier than a plate.
I'm eating my protein but not gaining. Now what?
Protein builds the muscle, but calories are what let it grow. If the scale isn't moving, you need more food, not more protein.
Is this safe for me?
Run this by your doctor before you start, especially the protein amount and any daily medication you take.