Turn the usual 1.2–1.6g per kilogram range into a daily starting point and portions that fit the amount you can comfortably eat.
Your Muscle Check Card already includes this number if you have taken the Muscle Check.
Your daily protein number
Make it real
Your number and meal split are complete on this page — print it or save it as a PDF. The five Quiet Kitchen meals that help you reach it are on their own printable card.
For a fuller look at your food, training and pace of loss, take the free Muscle Check.