How much protein do I need?
Short answer first. Full logic in the chapter.
The Anchor (protein) is your biological non-negotiable at every meal.
Target: 1.6–2.2g per kg of your target body weight, spread across every meal.
Why protein is king:
- Mechanically shuts down hunger — it physically stretches your stomach, triggering satiety signals
- Preserves muscle — without it, your body burns muscle for fuel during a deficit
- Massive thermic effect — 25-30% of protein calories are burned just digesting it (vs. 5-10% for carbs, 0-3% for fat)
Eat your Anchor first at every single meal. If you do nothing else from this book, just eat enough protein and you will see results.
From the Book
Chapter 5: The Math of Fat Loss
Connected ChapterChapter 5: Fueling the Engine
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