How much protein should I eat each day?

For active people, a solid starting range is roughly 0.7 to 1 gram of protein per pound of bodyweight per day. Pick one number and own it for two weeks before worrying about anything else. Without enough protein, you cannot build muscle, recover well, or make recomposition, losing fat while gaining muscle, happen.

Do I need to track every macro to see results?

No. Forget tracking every macro on day one; it overwhelms almost everyone. Chase clarity, not complexity: set a daily protein target and hit it every day for two weeks. Eat mostly protein and whole foods, and you get most of the benefit of CICO, calories in versus calories out, without the spreadsheet suffering.

Why does the modern food environment work against me?

Convenient food is engineered around carbs and fat because those are cheap, tasty, and shelf-stable. Protein takes intention. That is exactly why it matters: the thing that requires intention is usually the thing that moves the needle.

Masterclass

You're Not Eating Enough Protein (Here’s Why It Matters for Recomping & Muscle Gain)

In this video, I break down why tracking your macronutrients (especially protein) is a simple but powerful tool for understanding your nutrition.

Adam Ringler

04 May 2025 • 4 min read

The Two Dollar Problem

In this 15-minute Accountability Call, I share how my training is locked in, but I’ve hit a snag with tracking macros. A simple $2 battery for my kitchen scale hasn’t been replaced for 5 days, throwing off my food weighing and macro counts.

If a 20-year strength coach like me can be derailed by such a minor issue, I know many of you face similar challenges. Let’s talk about it and find solutions together!

You're Not Eating Enough Protein (Here’s Why It Matters for Recomping & Muscle Gain)

Adam Ringler

The Two Dollar Problem

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