Protein is the most important macronutrient for building muscle — but most people overthink the numbers. Here’s the simple IronLab rule:
Daily Protein Target
Eat 0.7–1 gram of protein per pound of bodyweight.
Examples:
- 150 lb person → 105–150g
- 180 lb person → 125–180g
Keep it simple.
Best Protein Sources
- Chicken breast
- Greek yogurt
- Lean beef
- Eggs
- Whey protein
- Salmon
- Cottage cheese
- Tofu/tempeh
Why Protein Matters
- Repairs muscle tissue
- Supports new muscle growth
- Keeps you full and prevents cravings
- Helps maintain lean mass while cutting
IronLab Tip
Hit your protein target first — the rest of your diet becomes much easier to manage.
