Love that many people want to increase protein and I AM ALL FOR IT. Protein is one of your satiating macros! Meaning it makes you feel satisfied for longer (fun fact: carb burn quickly so we want them more often if we are relying on them solely for energy). Protein has many benefits but is especially important for women so that our bones are strong. It helps increase bone density along with weight training to build the muscles. So if you have ever wondered about osteoporosis with women getting more protein and weight training can help prevent osteoporosis! Here's an article with some more protein benefits! https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_6

Below is the calculator I use, there are many but if you want to get the nitty gritty formula you can go for it! Its straight forward but ask me questions if you need help and if using this for the challenge and goal to start Sunday have it ready to go! I suggest if you want to shed some body fat as a goal that you work up your macros with this calculator and sit on maintenance FIRST for the first 3 weeks. The way food science and cutting for body fat loss works can become dangerous and create hormonal imbalances, anxiety/depression etc. if done too quickly and recklessly. Don't do that on my watch please, always ask questions esp if you plan to cut. I DO NOT RECOMMEND EVERYONE CUT. I do recommend you understand how much your body needs to eat just to maintain where you are now because most people do not eat enough. Doing macros can be very damaging if you have any kind of negative patterns with food such as stress eating or overeating. We will discuss this in the meeting as well. https://www.calculator.net/macro-calculator.html

Here is an article on Intuitive Eating that can help you work towards hormone balance with our hungry hormones that become out of balance when we consistently overeat. This would be a good place to start if you have patterns of overeating! https://www.hsph.harvard.edu/nutritionsource/intuitive-eating/