Macros & Protein
Targets, sources, distribution, cost. With a live Macro Calculator.
Protein, fats, and carbs, not as diet dogma, but as measurable daily targets with real cost-per-unit math. The entry-level hub for the optimizer reader. Every post in this hub either answers a macro question or lets the reader calculate their own answer.
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Find the topic that brought you here.
Each topic carries one buying decision with an evidence grade, plus the explainers behind it. From “what does magnesium do” to “which form to buy” in one step.
We ranked 14 protein powders by the metric that actually matters, cost per gram of leucine delivered, with third-party testing filters.
What we'd buy →- Does Avocado Have Protein? The USDA Number, and the Per-Calorie Math7 min
- How Much Protein Per Meal? The Per-Sitting Number, by the Evidence8 min
- Best Whole-Food Protein Sources, Ranked by $/gram10 min
- How Much Protein Per Day, by Bodyweight8 min
- 12 High-Protein Foods Ranked by $/gram9 min
- How Much Protein in an Egg? By Size, Plus the $/g Math7 min
- How Much Protein Should I Eat a Day? The Number, by Goal9 min
- What Is Protein? Amino Acids, Function, and How Much You Need9 min
- How Much Protein in a Chicken Breast? By Weight, Cooked vs Raw7 min
- How Much Protein to Build Muscle: Per-Meal Dose, Leucine, and Timing8 min
- High-Protein Snacks: Ranked by Grams of Protein per Serving8 min
- What Is Whey Protein? Types, Absorption, and Who Needs It8 min
- Whey vs Plant Protein: Which Builds Muscle Better?8 min
Comparisons, explainers, and lists.
- 01Listicle8 min
Foods High in Zinc: The Densest Sources, by Milligrams
The daily zinc target is 11 mg for men and 8 mg for women, and oysters, beef, pumpkin seeds, and legumes are the densest sources. The mg-per-serving ranking, why plant zinc absorbs worse, and how to hit the number from food.
- 02Listicle8 min
High-Fiber Foods: The Densest Sources, by Grams
The target is ~25 g/day for women and 38 g for men, and beans, lentils, chia, avocado, and whole grains are the densest sources. The grams-per-serving ranking, why most people hit only half the number, and how to close the gap without bloating.
- 03Listicle8 min
Foods High in Vitamin C: The Densest Sources, by Milligrams
The daily target is 90 mg for men and 75 mg for women, and one guava, one red bell pepper, or a cup of strawberries clears it in a single serving. The mg-per-serving ranking, why oranges are not the top source, and how cooking cuts the number.
- 04Explainer8 min
How Much Fiber Per Day? The Number, by Age and Sex
The target is 14 g of fiber per 1,000 calories eaten, which works out to about 25 g/day for women and 38 g/day for men. The daily fiber number by age and sex, why most people hit only half of it, and how to close the gap from food.
- 05Explainer8 min
How Much Water Per Day? The Number, by Sex and Guideline
US guidance sets total water at ~3.7 L/day for men and ~2.7 L/day for women, EU guidance a little lower, and about 20% comes from food. The daily number, why the '8 glasses' rule has no basis, and why thirst and urine color beat counting.
- 06Explainer9 min
How Many Calories Per Day? Your Number, by the Math
Most adults need roughly 1,600-2,400 kcal/day for women and 2,000-3,000 for men, but your real number is your resting burn multiplied by an activity factor. The equation, what drives the total, and how to correct the estimate with two weeks of scale data.
- 07Explainer9 min
How Many Carbs Per Day? Your Number, by the Math
The Acceptable Macronutrient Distribution Range puts carbohydrate at 45-65 percent of calories, roughly 225-325 g on a 2,000 kcal diet, with a physiological minimum near 130 g/day. The range, what shifts it, and how low-carb changes the number.
- 08Explainer8 min
How Much Fat Per Day? Your Number, by the Evidence
Fat has no single recommended amount, only a range: the AMDR puts it at 20-35% of calories, about 44-78 g on a 2,000-calorie diet, with a floor near 20-30 g for essential fatty acids and vitamin absorption. The range, how to turn it into grams, and why the type of fat matters more than the total.
- 09Explainer8 min
How Many Meals a Day? The Evidence on Meal Frequency
There is no metabolically ideal number of meals: total daily calories and protein matter far more than how you split them. Eating more often does not raise metabolism. Why three to four meals suits most people, what protein timing actually adds, and when meal frequency matters.
Get the Larderlab Macro Planner.
A Google Sheet that calculates your protein target, splits it across 3-5 meals, and ranks 20 protein sources by $/gram. Free. Copy-and-modify your own version.
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