How Much Protein Should I Consume Daily?

You’re Working Out, Eating Clean… So Why Aren’t You Seeing Results?

How Much Protein Should I Consume Daily?

“I Thought I Was Doing Everything Right… Until I Looked in the Mirror.”

You ever have that moment where you’re following all the “rules,” checking all the boxes… and still not getting results?

That was me.

I was meal-prepping like a maniac. I was at the gym 5–6 days a week. I had apps tracking my calories, my steps, even how much sleep I got. From the outside looking in, I was “fit.”

But every time I stepped on the scale, the number wouldn’t budge. My muscles weren’t growing. My energy? Meh. Something was off. And I couldn’t figure out what.

I wanted to build lean muscle, drop fat, and finally see definition in the mirror. That was the goal. Seemed simple enough.

But deeper than that… I wanted to feel in control of my body. I wanted to stop second-guessing myself every time I ate something. I wanted that quiet confidence—where you walk into a room and know you’re taking care of yourself.

Instead, I felt like a fraud.
I was doing everything the “experts” online told me to do… but nothing was working.

I was relying on calorie counting. I figured as long as I ate fewer calories than I burned, I’d get shredded.
The problem? I didn’t understand macros—especially protein.

I was eating enough food… just not the right kind of food. And I had no idea how much protein I actually needed. Or when to eat it. Or what sources were best.

That “calories in, calories out” model? It became the wall I kept running into. And I knew something had to change.

 “It Wasn’t Just What I Was Eating… It Was What I Believed About Nutrition That Was Keeping Me Stuck.”

I still remember the moment it clicked.

I had just wrapped up a brutal leg day. I was drained. Shaky. And as I downed my post-workout smoothie (because some influencer said it was “clean”), I realized…

“I have no clue if I’m fueling my body the right way. I’m working hard—but am I even feeding my muscles what they need to grow?”

That’s when I knew this wasn’t just about food. This was about the beliefs I’d picked up along the way.

I started digging. I watched videos, read research papers, listened to coaches who actually trained athletes. And one simple sentence hit me like a freight train:

“If you’re not eating enough protein, you’re not building muscle. Period.”

That was it. That was the switch.

Suddenly, everything I had been doing—working out, eating “healthy,” tracking calories—was like building a house without bricks. No wonder I wasn’t seeing results.

I was fighting a battle against bad information:

“Too much protein is bad for your kidneys.”
“You don’t need that much if you’re not a bodybuilder.”
“Just eat clean—protein takes care of itself.”
“Plant-based protein is the same as animal protein.”
Lies. Half-truths. Misunderstood science.

These beliefs were the real villains that kept me stuck in place while I worked my tail off.

I started thinking, “What if I keep going like this and never see change?”
What if I burn out? What if I quit? What if I waste years trying to chase results that would never come because I didn’t fix this one thing?

That fear lit a fire in me. I didn’t want to just hope things would improve. I wanted clarity. I wanted control.

I wanted to know how much protein I needed—daily—and how to hit that number like clockwork.

“It Wasn’t About Eating More or Less—It Was About Hitting This One Number Every Day.”

I was deep in a rabbit hole of YouTube videos, research studies, and fitness podcasts when I came across a coach who said something I’ll never forget:

“The fastest way to change your body is to stop guessing your protein and start hitting your number—every. single. day.”

Simple. Direct. And it hit me like a punch in the gut.

Because up until that point, I had no number.

I was winging it. Some days I had 40g, some days 90g, some days… I didn’t even care.

But now I had a target. A new vehicle. A simple formula that finally made sense.

The guide wasn’t some big celebrity coach. It was a strength trainer in a podcast interview, breaking things down like a human calculator.

He said:

“Start with 0.8 to 1 gram of protein per pound of body weight. Want to get leaner? Go higher. Want to maintain? Stay in the middle. Simple.”

That was it.

No supplements. No $200 protein subscriptions. Just the right number for my body, backed by science and experience.

I didn’t need to overhaul my entire diet.

I didn’t need to give up carbs. Or go keto. Or fast for 20 hours a day.

I just needed to do this one thing right: Track and hit my daily protein target.

This was the new opportunity I had never considered:

Protein is not a supplement—it’s the foundation of results.

I started treating protein like a non-negotiable.
I planned my meals around it, instead of adding it in as an afterthought.
I kept it simple: eggs, chicken, Greek yogurt, shakes, tuna, lean beef, even cottage cheese.

I used a basic tracker (nothing fancy), and every day I aimed for that one magic number.

And guess what happened?

“I Treated Protein Like a Prescription… And My Body Started Changing in Just 7 Days.”

Once I had the epiphany, I didn’t wait.

I built a simple framework to test this new approach and see if it could actually move the needle.

Here’s what I did:

🛠️ Strategy: The Daily Protein Blueprint

Step 1: Set My Target
I took my body weight and multiplied it by 1.
👉 Example: 170 lbs = 170g of protein per day

Step 2: Break It Up Into Meals
I ate 4 meals per day (3 meals + 1 snack), so I divided my target: 👉 170g ÷ 4 = ~42g per meal

Step 3: Build Meals Around Protein
I used go-to staples I liked:

Breakfast: Eggs + egg whites + Greek yogurt
Lunch: Chicken breast + rice + veggies
Snack: Protein shake + nuts
Dinner: Ground beef + potatoes + greens
Step 4: Track It. Every Day.
I used MyFitnessPal (free version).
Not obsessively—just enough to make sure I was close. Within 10g? Good enough.

🔥 In the first week, my energy shot up.
🔥 By week two, my muscles looked fuller.
🔥 In a month, I dropped 5 pounds of fat and gained muscle definition.

And here’s the craziest part:

I didn’t change my workouts.
I didn’t drop calories.
I just hit my protein number. That’s it.

Once I saw how simple and effective this was, I started sharing it with my friends who were struggling too.

My buddy who plateaued for 6 months? Broke through in 2 weeks.
A friend who was vegan? Hit her protein using lentils, tofu, and protein powder—same results.
Even my sister (a busy mom with no time to meal prep) hit her number with smoothies and lean convenience options—and dropped inches in 30 days.
This framework?
👉 It’s not a diet.
👉 It’s not a supplement routine.
👉 It’s a shift in how you see food—and it works.

“The Mirror Finally Reflected the Work I’d Been Putting In—But the Real Transformation Was So Much Bigger.”

It started with a simple question:

“How much protein should I consume daily?”

And now? I don’t just know the answer—I live it. Every day.

Physically? I’m in the best shape of my life.

I dropped fat without starving myself.
I built lean muscle without crazy supplements.
My workouts finally feel like they’re producing results.
And the best part?
It’s sustainable.
I’m not riding some short-term motivation wave—I’ve built a new rhythm.

Hitting my protein target has become second nature. I don’t stress over food anymore. I feel in control. Focused. Confident.

But here’s what I didn’t expect…

The real transformation wasn’t in my body—it was in my mindset.

I stopped chasing hacks.
I stopped listening to noise.
I stopped guessing.

Now, I understand my body. I trust it. And that confidence? It bleeds into everything else:

✅ I show up better at work.
✅ I have more energy with my family.
✅ I lead by example—for friends, family, and even people online.

And here’s what I want you to know:

You don’t need a perfect plan. You don’t need fancy supplements. You don’t need to “eat clean” 24/7.

You just need to know your number.
You just need to hit your protein.
You just need a simple strategy that works with your life—not against it.

This is your invitation to stop guessing… and start fueling your transformation.