How many calories should I get in during the day?

A common question that gets a lot of unnecessary focus (in my opinion). Tracking calories can be a complex process, adding every food you eat into MyFitnessPal can be a lot of work, and often we lie to ourselves on portion sizes to help feel good.

Whatever your goal weight is, try to get that amount of protein in daily. For me, I'm relatively stable around 145-155 pounds. So, I try to focus on getting 155g of protein daily.

For many, this seems intense and far outside of what they currently are consuming. If it's too much of a change to start, just get to a minimum of 100g of protein a day! You can always adjust as you go.

There's a few reasons to focus on protein over calories.

A transformation is often based around the ratio of body fat to muscle mass. More muscle equals a faster metabolism. The fastest (and often healthiest) way to increase muscle mass is to increase your protein intake.
Protein is also the slowest digesting macromolecule (carbs, fats, protein) therefore it keeps you fuller longer and decreases the temptation to overeat.
It will also aid in recovering from the exercise you endure throughout the week.

There are more reasons, but I'll let you explore the link below to see more benefits.

https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_10

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