Protein is based on lean mass!!

So, it’s not what my current weight is, but what my lean mass is.

My lean mass is about 180 pounds. So, I am going to target about 144 to 180 grams of protein.

So, that’s 576 to 720 calories in pure protein.

So thats like 7.5 helpings of 20 gram things

Protein per calorie

One metric I’ve been thinking about is how many calories to get 20 grams of protein.

For instance, those protein bars are 230 calories per 20 grams

Chicken is about 106 calories per 20 grams. This is like the gold standard.

Tuna is about 90 calories per 20 grams holy crap

Salmon is about 145 calories per 20 grams so it’s a bit fatty.

Shrimp is about 82 calories per 20 grams nice

Beef is about 166 calories per 20 grams. Not bad. But the worst so far.

Pork is about 237 calories per 20 grams. The WORST

Eggs is about 260 calories per 20 grams wow not great

Tofu is about 190 calories per 20 grams

Lentils is about 260 calories per 20 grams

Turkey is about 135 calories per 20 grams

Beans is about 320 calories per 20 grams

Peas is about 250 calories per 20 grams

ALMONDS is about 550 calories per 20 grams !!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Peanuts is about 480 calories per 20 grams !!!!!!!!!!!!!!!!!!!!!!!!!

Whey protein is about 120 calories per 20 grams

Yoghurt is 146 calories per 20 grams

Skyr is 112 calories per 20 grams