How Much Protein Do You Need to Lose Fat? A Simple Formula

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How much protein do you actually need to lose fat?

Most people think they eat plenty—until they look at breakfast, lunch, and dinner separately.

Matthew gives you a simple formula for setting your daily protein target based on your target body weight, explains how to divide it across your meals, and shows you what 35–50 grams of protein actually looks like.

You’ll also learn why breakfast is usually the first meal to fix, why peanut butter and cheese are not primary protein sources, how to meal prep protein without cooking seven different recipes, and how to monitor your protein for one week without returning to obsessive calorie tracking.

The goal is simple:

Calculate your target.
Divide it across your meals.
Fix breakfast first.
Build gradually.

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