Most people think they’re hitting their protein target — but the numbers often tell a different story.
You might be crushing your workouts, but if your protein intake isn’t where it needs to be, you’re leaving results on the table. Let’s find out if you’re actually hitting the mark — and how to fix it if you’re not.
Are You Hitting Your Protein Goals?
If you caught the last couple of weeks’ videos, you know I’ve been challenging you to track your food intake with an app to see where your protein really stands. The goal? Build awareness and make sure you’re consistently hitting your daily target.
The Basics:
—Women: Aim for at least 100g protein per day
—Men: Aim for at least 150g protein per day
If you already hit those numbers and have body composition goals, go more personalized:
—Target within 20g of your body weight in pounds
—Example: A 200lb man → ~180g/day
—Example: A 160lb woman → ~140g/day
These are ballpark numbers. If you join our August Shift program, you’ll get a customized macro prescription — not just for protein, but also fiber and fluid intake — tailored to your goals.
How to Track Protein in MyFitnessPal
—Log everything you eat and drink during the day.
—Try pre-logging meals so you can adjust before you eat.
—Once meals are logged, tap Nutrition (bottom left of the screen).
—Select Nutrients at the top — your total daily protein will be right there.
Focus on your protein target, not MyFitnessPal’s default, which often isn’t ideal for muscle maintenance or fat loss.
Pro tip: In the “Nutrients” tab, you can toggle between Day View and Week View.
—Day View = your protein total for today
—Week View = your average daily protein over multiple days
One perfect day won’t make your goals happen — and one off day won’t ruin them. It’s the majority of days that matter.
Need Protein Ideas?
Later this week and next week on our Instagram, I’ll be sharing a handy infographic of lean protein sources to help you hit your targets without blowing your calorie budget.
And if you’re wondering what your daily calorie goal should be, join us for our FREE info session for our new 7 wk Program August Shift:
📅 Monday, August 25
⏰ 7:15pm (via Zoom)
📧 Register at info@pitraining.ca