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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What we'd actually buy.
Best Protein Powders Ranked by $/gram of Leucine
We ranked 14 protein powders by the metric that actually matters, cost per gram of leucine delivered, with third-party testing filters.
Best Whole-Food Protein Sources, Ranked by $/gram
20 whole-food protein sources priced per gram of protein, with Costco and grocery-store benchmarks. Updated quarterly.
Plain-English answers to the specific questions.
- 01Explainer8 min
How Much Protein Per Day, by Bodyweight
1.6 g/kg/day for resistance-trained adults, 0.8 g/kg RDA floor, 1.2 g/kg for endurance. Four expert ranges, a bodyweight table, and the sources.
- 02Explainer7 min
How Much Protein in an Egg? By Size, Plus the $/g Math
A large egg has 6.3 g of protein (USDA): 3.6 g in the white, 2.7 g in the yolk. Protein by egg size, the cost-per-gram math, and how it ranks against other sources.
Ranked lists, 8–12 items max.
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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