Before you start: write your protein target on the cover page and protein target page of your tracker.

How to Set Your Protein Target

For this challenge, use a simple protein target.

A common general guide for people who strength train is:

1.6–2.2 grams of protein per kilogram of body weight per day.

This is general education only. It is not personalised nutrition advice.

If you have kidney disease, a medical condition, or have been told to follow a specific diet, speak with your doctor or dietitian before changing your protein intake.

Simple example

If you weigh 80kg:

80 x 1.6 = 128g protein per day

80 x 2.2 = 176g protein per day

So a simple target could be somewhere around:

130–175g protein per day

You do not need to be perfect.

Just aim to get close consistently.

Easier option

If calculating feels annoying, use this simple starting point:

• smaller person: aim for around 100–130g per day
• medium-sized person: aim for around 130–170g per day
• larger person: aim for around 170–220g per day

Again, this is only a general guide.

Your challenge target

Write down your target:

My protein target is: ______ grams per day

Then aim to hit it as consistently as possible for the next 21 days.