How much protein should I eat per day if I lift weights?

Why protein first?

Muscle is built and repaired from protein, and it is the most filling of the three macros, which makes every other part of eating easier. Build each plate starting with the protein, then add the rest around it.

Carbs and fat matter, but they have more flexibility day to day. Protein is the anchor. Hit it and an imperfect day still moves you forward.

How do I actually hit the number?

Spread it across three to five meals. A palm-to-two-palm portion of meat, fish, or eggs at each meal, with Greek yogurt or cottage cheese filling gaps, gets most people there without supplements.

Food is the plan; supplements are the last five percent. A protein shake is a tool for the days the schedule wins, not the foundation.

How does Spec Fitness handle protein targets?

The app calculates your daily protein target from your bodyweight and goal, then the meal planner builds each day so the plates actually add up to it. Every logged meal counts toward the day's number, so the log tells you the truth about your average, not your best day.