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Your alarm goes off in the morning, and it’s time to crack open your eyes and get out of bed. After brushing your teeth and making your coffee, you think about your morning meal. Some people skip breakfast, some love it. If you’re having breakfast, loading it with nutritious foods and plenty of protein can set you up...
The post The Best High-Protein Breakfast Ideas for Muscle-Building and Fat Loss appeared first on BarBend.
Your alarm goes off in the morning, and it’s time to crack open your eyes and get out of bed. After brushing your teeth and making your coffee, you think about your morning meal. Some people skip breakfast, some love it. If you’re having breakfast, loading it with nutritious foods and plenty of protein can set you up for a powerful day on track with your fitness goals.
Eating a protein-packed breakfast will keep you full through the morning and give you a jumpstart on hitting your macros for the day. Whether you’re aiming to build muscle, promote fat loss, or fuel for endurance, we’ll lay out how to calculate the ideal grams of protein for your breakfast.
Credit: zarzamora / Shutterstock
Here, we’ll dive into all the best protein-rich breakfast options and give you some ideas on combining them to suit your tastes and goals. Maybe you want to meal prep some hard-boiled eggs in advance to add to an easy breakfast on busy mornings. If you have more time, perhaps you’re into making an elaborate tofu frittata with veggies. Either way, we’ve got you’re high-protein breakfast needs covered.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
What Makes a Good High-Protein Breakfast?
Whether you like to meal prep or whip up a fresh breakfast, a few key components make up a good high-protein breakfast.
First, you’ll need to determine how many grams of protein you want to get in your breakfast. This number may vary slightly depending on your goals and daily intake. If you like to eat a few meals throughout your day, the International Society of Sports Nutrition (ISSN) recommends aiming for 20 to 40 grams of protein per meal, three to four hours apart. (1)
Credit: iprachenko / Shutterstock
[Read More: How Much Protein Do You Actually Need Per Day?]
Next, although we’re focusing on protein, you want your healthy breakfast to contain your other macronutrients — healthy carbs and healthy fats. You’ll choose your source of protein, source of carbs, and source of fat.
Finally, decide what type of foods you enjoy and would like to have for breakfast. Savory or sweet? A quick protein shake or something hot? Eating healthy doesn’t have to be bland and boring. Let’s dive in deeper.
How Much Protein Do I Need?
The amount of protein you need may vary depending on your body, activity level, and fitness goal. The Food and Drug Administration (FDA) recommends 50 grams of protein daily as a minimum amount for bodily function. People who exercise need a bit more. (2)
Try out BarBend’s protein intake calculator to get a personalized suggestion based on your body, age, and fitness goals.
Protein Intake Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Goal
Fat Loss
Maintenance
Muscle Gains
Activity Level
Sedentary: little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Do you know your body fat percentage?
No
Yes
Calculate
Total Calories: 1699 Per Day
Daily protein intake recommendation:
Recommended
Protein
Minimum
(g)
Generally recommended
(g)
High
(g)
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
jQuery(document).ready(function($) {
$('.protein_in__calculator #eq').on('change', function() {
var bfat= $(this).find(":selected").val();
if (bfat == "3") {
$('.protein_in__calculator #katch').show();
}else{
$('.protein_in__calculator #katch').hide();
}
});
var units_x;
units_x="EN";
$('.protein_in__calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
$('.protein_in__calculator input[name="weight"]').val("");
units_x="SI";
$("input[id=macros-kilos]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",false);
}
else if (units_v == "EN") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
$('.protein_in__calculator input[name="weight"]').val("");
units_x="EN";
$("input[id=macros-kilos]").prop("checked",false);
$("input[id=macros-pounds]").prop("checked",true);
}
});
//alert(units_x);
$('.protein_in__calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
}
});
$('.protein_in__calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.protein_in__calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.protein_in__calculator input[name="weight"]').val("");
}
});
$('.protein_in__calculator .calc-submit').click(function() {
var height = 0;
var pbmr =0;
var pweight=0;
var katch = $("input[name='katch']").val();
if(katch==""){katch=20;}
katch = katch/100;
var eq = $('.protein_in__calculator #eq option:selected').val();
var heightTens = parseInt($('.protein_in__calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.protein_in__calculator input[name="height-units"]').val());
var heightType = $('.protein_in__calculator input[name="height-system"]:checked').val();
var weight = parseInt($('.protein_in__calculator input[name="weight"]').val());
var weightType = $('.protein_in__calculator input[name="weight-system"]:checked').val();
var calories = 0;
var age = parseInt($('.protein_in__calculator input[name=age]').val());
var sex = $('.protein_in__calculator input[name=sex]:checked').val();
var job = $('.protein_in__calculator input[name=activity]:checked').val();
var goal = $('.protein_in__calculator input[name=goal]:checked').val();
var protons = 0;
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.protein_in__calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.protein_in__calculator #cal_result').hide();
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
//alert('heightType:'+units_x);
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
pweight = weight;
weight = (weight * 0.453592);
}else{
pweight = weight*2.205;
}
if (sex == "M") {
if (eq == "2"){
calories = ((weight * 10) + (height * 6.25) - (age * 5) + 5);
pbmr = Math.round(calories);
}else if (eq == "3"){
calories = Math.round(370+21.6*(1-katch)*weight);
pbmr = Math.round(calories);
}
}
else {
if (eq == "2"){
calories = ((weight * 10) + (height * 6.25) - (age * 5) - 161);
pbmr = Math.round(calories);
}else if (eq == "3"){
calories = Math.round(370+21.6*(1-katch)*weight);
pbmr = Math.round(calories);
}
}
switch (job) {
case "a1":
calories = Math.round(calories * 1.2);
break;
case "a2":
calories = Math.round(calories * 1.375);
break;
case "a3":
calories = Math.round(calories * 1.466);
break;
case "a4":
calories = Math.round(calories * 1.55);
break;
case "a5":
calories = Math.round(calories * 1.725);
break;
case "a6":
calories = Math.round(calories * 1.9);
break;
}
switch (goal) {
case "fat-loss":
if (calories 2000) calories = Math.round(0.8 * calories);
protons = Math.round(0.40 * calories / 4);
break;
case "maintenance":
protons = Math.round(0.30 * calories / 4);
break;
case "gains":
calories += 500;
protons = Math.round(0.30 * calories / 4);
break;
}
$('.protein_in__calculator #cal_result').show();
// alert(pweight);
//var phighr = Math.round(pweight*2.3)+' - '+Math.round(pweight*3.1)
var phighr = Math.round(pweight*1.5)
$('.protein_in__calculator .protein_in__min').html(Math.round(pweight*0.72));
$('.protein_in__calculator .protein_in__rec').html(Math.round(pweight*1));
$('.protein_in__calculator .protein_in__fat').html(phighr);
$('.protein_in__calculator .protein_in__result').html(calories);
$('html, body').animate({scrollTop: $(".protein_in__calculator #cal_result").offset().top-150}, 1000);
$('.protein_in__calculator .calc-answer').html('');
}
});
});
#bb_cal_ui .calc-header {
border-bottom: 2px solid #8cc540;
padding: 5px 0 !important;
font-size: 36px;
font-weight: 700;
margin: 34px 0 30px 0px !important;
}
#cal_result .bmrtable, #cal_result .bmrtable td, #cal_result .bmrtable tr, #cal_result .bmrtable th{
border: 0px;
padding: 8px 2px;
}
#cal_result .bmrtable td{
border-bottom: 1px solid #ccc;
}
#cal_result .bmrtable th{
border-bottom: 2px solid #92c663;
}
.protein_in__result_align{text-align:center; font-weight:600;}
#bb_cal_ui {
box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);
transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;
margin: 0px;
padding: 18px 20px 20px 20px;
}
.calc-label span{display:none!important;}
div#bb_cal_ui .hidenow{
display:none;
}
div#bb_cal_ui .cals-and-protein_in__calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.cals-and-protein_in__calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.cals-and-protein_in__calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.cals-and-protein_in__calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .cals-and-protein_in__calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .cals-and-protein_in__calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%!important;
font-weight: 500;
background: #fff;
color: #000;
font-size: 17px;
}
@media (max-width: 768px) {
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
width: 100% !important;
}
.protein_in__calculator{margin:0px !important;}
#bb_cal_ui h3 {font-size: 20px;}
#bb_cal_ui .calc-header {
padding: 5px 0 !important;
font-size: 22px;
margin: 10px 0 25px 0px !important;
}
}
.cals-and-protein_in__calculator .calc-float-right {
float: right;
}
.cals-and-protein_in__calculator .calc-row input[type=radio] {
display: none;
}
.cals-and-protein_in__calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.cals-and-protein_in__calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.cals-and-protein_in__calculator .calc-row input[type=radio]:checked + label {
background-color: #f4f4f4;
}
.cals-and-protein_in__calculator .calc-label {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 100%;
}
.cals-and-protein_in__calculator .calc-label-small {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 49.5%;
}
.cals-and-protein_in__calculator .calc-label:hover {
background-color: #f4f4f4;
}
.cals-and-protein_in__calculator .calc-answer {
display: none;
}
#bb_cal_ui h3:after {
content: "";
display: block;
width: 100px;
padding: 0px 0;
border-bottom: 0px solid #8cc540;
}
#bb_cal_ui .calc-container{
padding:0px;
}
#bb_cal_ui .g-heading {
display: -webkit-box;
display: -webkit-flex;
display: -ms-flexbox;
display: flex;
margin-bottom: 0;
padding: 0;
-webkit-box-pack: justify;
-webkit-justify-content: space-between;
-ms-flex-pack: justify;
justify-content: space-between;
-webkit-box-align: center;
-webkit-align-items: center;
-ms-flex-align: center;
align-items: center;
float:right;
}
#bb_cal_ui .form-heading {
-webkit-box-flex: 1;
-webkit-flex: 1 0 auto;
-ms-flex: 1 0 auto;
flex: 1 0 auto;
}
#bb_cal_ui h3 {
font-size: 24px;
}
#bb_cal_ui h3, .tool-heading {
margin: 0 0 8px;
padding: 0;
}
#bb_cal_ui .radio-toggle {
font-size: 0;
}
#bb_cal_ui .radio-toggle input[type=radio] {
position: absolute;
visibility: hidden;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
background-color: #15131D;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
color: #fff;
}
#bb_cal_ui .radio-toggle input[type=radio]+label {
background-color: #fff;
color: #777;
}
#bb_cal_ui .radio-toggle label:last-of-type {
border-radius: 0;
border-left: none;
}
#bb_cal_ui .radio-toggle label {
font-size: 1rem;
padding: 5px 14px;
border: 1px solid #DADADA;
}
#bb_cal_ui .btn {
display: inline-block;
border: 0;
padding: 1em;
background: #E25F2F;
color: #fff;
line-height: 1;
text-align: center;
-webkit-transition: all .15s ease-out;
transition: all .15s ease-out;
}
#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {
cursor: pointer;
}
.calc-note {
margin: 10px 0 40px 0;
}
div#bb_cal_ui .protein_in__calculatorslider-calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.macros-slider-calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.macros-slider-calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.macros-slider-calculator .calc-row {
margin-bottom: 5px;
}
.macros-slider-calculator .calc-row-half {
display: inline-block;
vertical-align: top;
width: 49.5%;
}
.macros-slider-calculator .float-right {
float: right;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
.macros-slider-calculator .calc-dropdown {
height: 46px;
vertical-align: top;
width: 100%;
border-radius: 3px;
font-size: 16px;
}
.macros-slider-calculator .calc-answer {
display: none;
}
.protein_in__calculator .calc-container{
margin: 0px;
}
.protein_in__calculator{
margin: 15px;
}
.protein_in__calculator .calc-subheader, .calc-subheader {
display: block;
margin: 25px 2px 8px 2px;
font-weight: 600;
}
.protein_in__calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .protein_in__calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 100%;
background:#fff;
color:#000;
font-size: 17px;
}
div#bb_cal_ui .protein_in__calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%;
font-weight: 500;
background:#fff;
color:#000;
font-size:17px;
}
.protein_in__calculator .calc-float-right {
float: right;
}
.protein_in__calculator .calc-row input[type=radio] {
display: none;
}
.protein_in__calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.protein_in__calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.protein_in__calculator .calc-row input[type=radio]:checked + label {
background-color: #8cc53f;
}
.protein_in__calculator .calc-label, .calc-label {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.protein_in__calculator .calc-label-small, .calc-label-small {
border: solid 1px #e1e1e1;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
padding: 6.5px 15px;
width: 48.5%;
}
.protein_in__calculator .calc-label:hover {
background-color: #f4f4f4;
}
.protein_in__calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
display: flex;
margin-right: -25px;
}
#cal_result .result-body > div {
color: #2b2b2b;
font-size: 16px;
letter-spacing: 0;
line-height: 45px;
background: #e6f3d4;
box-shadow: 0 1px 3px 0 rgb(164, 183, 136);
border-radius: 4px;
text-align: center;
padding: 37px;
flex: 1;
margin: 0 25px 0 0;
display: flex;
flex-flow: column;
align-items: stretch;
justify-content: center;
}
#cal_result .result-body .rs {
font-size: 40px;
font-weight: bold;
color: #2b2b2b;
display: block;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
#cal_result .result-body .rs-unit {
white-space: nowrap;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
.calc-submit {
background: #2b2b2b;
border: 0;
height: 50px;
display: flex;
align-items: center;
justify-content: center;
font-size: 25px;
font-weight: 700;
color: #FFF;
transition: all 150ms ease;
text-transform: uppercase;
width: 100%;
margin: 30px 0 5px 0;
}
.calc-submit:hover {
background: #8cc53f;
}
/* Media Queries */
@media all and (max-width: 1023px) {
.three-columns {
margin-left: 0;
margin-right: 0;
}
.three-columns .article-block {
flex: 1 46%;
max-width: 46%;
margin: 20px 2%;
}
#cal_result .result-body {
flex-wrap: wrap;
}
#cal_result .result-body > div {
max-width: 45%;
flex: 1 46%;
margin-top: 28px;
}
}
@media all and (max-width: 600px) {
.navbar #main-menu > li > .nav-link {
pointer-events: none;
cursor: default;
}
.button-box {
position: relative;
z-index: 5;
}
.hero-button-box {
text-align: left;
}
.hero-button-box .button.track.hero-button {
display: inline-block !important;
max-width: 200px;
margin-left: 15px;
}
}
@media screen and (max-width: 479px) {
.play-button-box {
left: calc(50% - 35px);
top: calc(50% - 35px);
}
}
@media all and (max-width: 767px) {
ul.list {
padding-left: 25px !important;
}
#cal_result .result-body > div {
max-width: 100%;
flex: 1;
}
Here are some general recommendations for different fitness goals from the American College of Sports Medicine (ACSM) and the ISSN.
Once you get your daily target, split it into how many times you’d like to eat during the day, and you’ll get your protein goal for breakfast.
Balance Your Macros
Protein, carbohydrates, and fats are the three macronutrients that make up all foods. Depending on your fitness goal, you may want to play around with the percentage of each that you get throughout your day.
Check out BarBend’s macros calculator for tracking muscle gain and fat loss to input your stats and get a personalized recommendation.
Macronutrient Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Goal
Fat Loss
Maintenance
Muscle Gain
Activity Level
Sedentary: little or no exercise
Moderate exercise 1-3 times/week
Moderate exercise 4-5 times/week
Daily moderate exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Adjust Protein
Minimum
Standard
High
Calculate
Total Calories: Per Day
Your Daily Macronutrients:
Recommended
Daily
Protein
(g)
Carbs
(g)
Fat
(g)
jQuery(document).ready(function($) {
var units_x;
units_x="EN";
$('.macros-calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.macros-calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
$('.macros-calculator input[name="weight"]').val("");
units_x="SI";
$("input[id=macros-meters]").prop("checked",true);
$("input[id=macros-kilos]").prop("checked",true);
}
else if (units_v == "EN") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.macros-calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
$('.macros-calculator input[name="weight"]').val("");
units_x="EN";
$("input[id=macros-feet]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",true);
}
});
$('.macros-calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
}
});
$('.macros-calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.macros-calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.macros-calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.macros-calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.macros-calculator input[name="weight"]').val("");
}
});
$('.macros-calculator .calc-submit').click(function() {
var pweight=0;
var height = 0;
var daily_cal=0;
var heightTens = parseInt($('.macros-calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.macros-calculator input[name="height-units"]').val());
var heightType = $('.macros-calculator input[name="height-system"]:checked').val();
var weight = parseInt($('.macros-calculator input[name="weight"]').val());
var weightType = $('.macros-calculator input[name="weight-system"]:checked').val();
var calories = 0;
var age = parseInt($('.macros-calculator input[name=age]').val());
var sex = $('.macros-calculator input[name=sex]:checked').val();
var job = $('.macros-calculator input[name=activity]:checked').val();
var goal = $('.macros-calculator input[name=goal]:checked').val();
var adprotein = $('.macros-calculator input[name=adprotein]:checked').val();
var carbs = 0;
var protons = 0;
var fats = 0;
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.macros-calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.bmr_calculator #cal_result').hide();
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
pweight = weight;
weight = (weight * 0.453592);
}else{
pweight = weight*2.205;
}
...
Click here to view the article.
The post The Best High-Protein Breakfast Ideas for Muscle-Building and Fat Loss appeared first on BarBend.
Your alarm goes off in the morning, and it’s time to crack open your eyes and get out of bed. After brushing your teeth and making your coffee, you think about your morning meal. Some people skip breakfast, some love it. If you’re having breakfast, loading it with nutritious foods and plenty of protein can set you up for a powerful day on track with your fitness goals.
Eating a protein-packed breakfast will keep you full through the morning and give you a jumpstart on hitting your macros for the day. Whether you’re aiming to build muscle, promote fat loss, or fuel for endurance, we’ll lay out how to calculate the ideal grams of protein for your breakfast.
Here, we’ll dive into all the best protein-rich breakfast options and give you some ideas on combining them to suit your tastes and goals. Maybe you want to meal prep some hard-boiled eggs in advance to add to an easy breakfast on busy mornings. If you have more time, perhaps you’re into making an elaborate tofu frittata with veggies. Either way, we’ve got you’re high-protein breakfast needs covered.
- What Makes a Good High-Protein Breakfast?
- High-Protein Breakfast Ideas
- What About Supplements?
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
What Makes a Good High-Protein Breakfast?
Whether you like to meal prep or whip up a fresh breakfast, a few key components make up a good high-protein breakfast.
First, you’ll need to determine how many grams of protein you want to get in your breakfast. This number may vary slightly depending on your goals and daily intake. If you like to eat a few meals throughout your day, the International Society of Sports Nutrition (ISSN) recommends aiming for 20 to 40 grams of protein per meal, three to four hours apart. (1)
[Read More: How Much Protein Do You Actually Need Per Day?]
Next, although we’re focusing on protein, you want your healthy breakfast to contain your other macronutrients — healthy carbs and healthy fats. You’ll choose your source of protein, source of carbs, and source of fat.
Finally, decide what type of foods you enjoy and would like to have for breakfast. Savory or sweet? A quick protein shake or something hot? Eating healthy doesn’t have to be bland and boring. Let’s dive in deeper.
How Much Protein Do I Need?
The amount of protein you need may vary depending on your body, activity level, and fitness goal. The Food and Drug Administration (FDA) recommends 50 grams of protein daily as a minimum amount for bodily function. People who exercise need a bit more. (2)
Try out BarBend’s protein intake calculator to get a personalized suggestion based on your body, age, and fitness goals.
Protein Intake Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Goal
Fat Loss
Maintenance
Muscle Gains
Activity Level
Sedentary: little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Do you know your body fat percentage?
No
Yes
Calculate
Total Calories: 1699 Per Day
Daily protein intake recommendation:
Recommended
Protein
Minimum
(g)
Generally recommended
(g)
High
(g)
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
jQuery(document).ready(function($) {
$('.protein_in__calculator #eq').on('change', function() {
var bfat= $(this).find(":selected").val();
if (bfat == "3") {
$('.protein_in__calculator #katch').show();
}else{
$('.protein_in__calculator #katch').hide();
}
});
var units_x;
units_x="EN";
$('.protein_in__calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
$('.protein_in__calculator input[name="weight"]').val("");
units_x="SI";
$("input[id=macros-kilos]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",false);
}
else if (units_v == "EN") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
$('.protein_in__calculator input[name="weight"]').val("");
units_x="EN";
$("input[id=macros-kilos]").prop("checked",false);
$("input[id=macros-pounds]").prop("checked",true);
}
});
//alert(units_x);
$('.protein_in__calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
}
});
$('.protein_in__calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.protein_in__calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.protein_in__calculator input[name="weight"]').val("");
}
});
$('.protein_in__calculator .calc-submit').click(function() {
var height = 0;
var pbmr =0;
var pweight=0;
var katch = $("input[name='katch']").val();
if(katch==""){katch=20;}
katch = katch/100;
var eq = $('.protein_in__calculator #eq option:selected').val();
var heightTens = parseInt($('.protein_in__calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.protein_in__calculator input[name="height-units"]').val());
var heightType = $('.protein_in__calculator input[name="height-system"]:checked').val();
var weight = parseInt($('.protein_in__calculator input[name="weight"]').val());
var weightType = $('.protein_in__calculator input[name="weight-system"]:checked').val();
var calories = 0;
var age = parseInt($('.protein_in__calculator input[name=age]').val());
var sex = $('.protein_in__calculator input[name=sex]:checked').val();
var job = $('.protein_in__calculator input[name=activity]:checked').val();
var goal = $('.protein_in__calculator input[name=goal]:checked').val();
var protons = 0;
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.protein_in__calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.protein_in__calculator #cal_result').hide();
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
//alert('heightType:'+units_x);
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
pweight = weight;
weight = (weight * 0.453592);
}else{
pweight = weight*2.205;
}
if (sex == "M") {
if (eq == "2"){
calories = ((weight * 10) + (height * 6.25) - (age * 5) + 5);
pbmr = Math.round(calories);
}else if (eq == "3"){
calories = Math.round(370+21.6*(1-katch)*weight);
pbmr = Math.round(calories);
}
}
else {
if (eq == "2"){
calories = ((weight * 10) + (height * 6.25) - (age * 5) - 161);
pbmr = Math.round(calories);
}else if (eq == "3"){
calories = Math.round(370+21.6*(1-katch)*weight);
pbmr = Math.round(calories);
}
}
switch (job) {
case "a1":
calories = Math.round(calories * 1.2);
break;
case "a2":
calories = Math.round(calories * 1.375);
break;
case "a3":
calories = Math.round(calories * 1.466);
break;
case "a4":
calories = Math.round(calories * 1.55);
break;
case "a5":
calories = Math.round(calories * 1.725);
break;
case "a6":
calories = Math.round(calories * 1.9);
break;
}
switch (goal) {
case "fat-loss":
if (calories 2000) calories = Math.round(0.8 * calories);
protons = Math.round(0.40 * calories / 4);
break;
case "maintenance":
protons = Math.round(0.30 * calories / 4);
break;
case "gains":
calories += 500;
protons = Math.round(0.30 * calories / 4);
break;
}
$('.protein_in__calculator #cal_result').show();
// alert(pweight);
//var phighr = Math.round(pweight*2.3)+' - '+Math.round(pweight*3.1)
var phighr = Math.round(pweight*1.5)
$('.protein_in__calculator .protein_in__min').html(Math.round(pweight*0.72));
$('.protein_in__calculator .protein_in__rec').html(Math.round(pweight*1));
$('.protein_in__calculator .protein_in__fat').html(phighr);
$('.protein_in__calculator .protein_in__result').html(calories);
$('html, body').animate({scrollTop: $(".protein_in__calculator #cal_result").offset().top-150}, 1000);
$('.protein_in__calculator .calc-answer').html('');
}
});
});
#bb_cal_ui .calc-header {
border-bottom: 2px solid #8cc540;
padding: 5px 0 !important;
font-size: 36px;
font-weight: 700;
margin: 34px 0 30px 0px !important;
}
#cal_result .bmrtable, #cal_result .bmrtable td, #cal_result .bmrtable tr, #cal_result .bmrtable th{
border: 0px;
padding: 8px 2px;
}
#cal_result .bmrtable td{
border-bottom: 1px solid #ccc;
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#cal_result .bmrtable th{
border-bottom: 2px solid #92c663;
}
.protein_in__result_align{text-align:center; font-weight:600;}
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box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);
transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;
margin: 0px;
padding: 18px 20px 20px 20px;
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.calc-label span{display:none!important;}
div#bb_cal_ui .hidenow{
display:none;
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div#bb_cal_ui .cals-and-protein_in__calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
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border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
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font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
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line-height: inherit;
padding: 12px;
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box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
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width: 48.5%!important;
font-weight: 500;
background: #fff;
color: #000;
font-size: 17px;
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@media (max-width: 768px) {
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
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#bb_cal_ui h3 {font-size: 20px;}
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width: 49.5%;
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margin-bottom: 0;
padding: 0;
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-ms-flex-pack: justify;
justify-content: space-between;
-webkit-box-align: center;
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-ms-flex-align: center;
align-items: center;
float:right;
}
#bb_cal_ui .form-heading {
-webkit-box-flex: 1;
-webkit-flex: 1 0 auto;
-ms-flex: 1 0 auto;
flex: 1 0 auto;
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#bb_cal_ui h3 {
font-size: 24px;
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#bb_cal_ui h3, .tool-heading {
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background: #E25F2F;
color: #fff;
line-height: 1;
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transition: all .15s ease-out;
}
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cursor: pointer;
}
.calc-note {
margin: 10px 0 40px 0;
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div#bb_cal_ui .protein_in__calculatorslider-calculator h2.calc-header {
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border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
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border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
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font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
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float: right;
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div#bb_cal_ui .macros-slider-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
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height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
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height: 46px;
vertical-align: top;
width: 100%;
border-radius: 3px;
font-size: 16px;
}
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display: none;
}
.protein_in__calculator .calc-container{
margin: 0px;
}
.protein_in__calculator{
margin: 15px;
}
.protein_in__calculator .calc-subheader, .calc-subheader {
display: block;
margin: 25px 2px 8px 2px;
font-weight: 600;
}
.protein_in__calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .protein_in__calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 100%;
background:#fff;
color:#000;
font-size: 17px;
}
div#bb_cal_ui .protein_in__calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%;
font-weight: 500;
background:#fff;
color:#000;
font-size:17px;
}
.protein_in__calculator .calc-float-right {
float: right;
}
.protein_in__calculator .calc-row input[type=radio] {
display: none;
}
.protein_in__calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.protein_in__calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.protein_in__calculator .calc-row input[type=radio]:checked + label {
background-color: #8cc53f;
}
.protein_in__calculator .calc-label, .calc-label {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.protein_in__calculator .calc-label-small, .calc-label-small {
border: solid 1px #e1e1e1;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
padding: 6.5px 15px;
width: 48.5%;
}
.protein_in__calculator .calc-label:hover {
background-color: #f4f4f4;
}
.protein_in__calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
display: flex;
margin-right: -25px;
}
#cal_result .result-body > div {
color: #2b2b2b;
font-size: 16px;
letter-spacing: 0;
line-height: 45px;
background: #e6f3d4;
box-shadow: 0 1px 3px 0 rgb(164, 183, 136);
border-radius: 4px;
text-align: center;
padding: 37px;
flex: 1;
margin: 0 25px 0 0;
display: flex;
flex-flow: column;
align-items: stretch;
justify-content: center;
}
#cal_result .result-body .rs {
font-size: 40px;
font-weight: bold;
color: #2b2b2b;
display: block;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
#cal_result .result-body .rs-unit {
white-space: nowrap;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
.calc-submit {
background: #2b2b2b;
border: 0;
height: 50px;
display: flex;
align-items: center;
justify-content: center;
font-size: 25px;
font-weight: 700;
color: #FFF;
transition: all 150ms ease;
text-transform: uppercase;
width: 100%;
margin: 30px 0 5px 0;
}
.calc-submit:hover {
background: #8cc53f;
}
/* Media Queries */
@media all and (max-width: 1023px) {
.three-columns {
margin-left: 0;
margin-right: 0;
}
.three-columns .article-block {
flex: 1 46%;
max-width: 46%;
margin: 20px 2%;
}
#cal_result .result-body {
flex-wrap: wrap;
}
#cal_result .result-body > div {
max-width: 45%;
flex: 1 46%;
margin-top: 28px;
}
}
@media all and (max-width: 600px) {
.navbar #main-menu > li > .nav-link {
pointer-events: none;
cursor: default;
}
.button-box {
position: relative;
z-index: 5;
}
.hero-button-box {
text-align: left;
}
.hero-button-box .button.track.hero-button {
display: inline-block !important;
max-width: 200px;
margin-left: 15px;
}
}
@media screen and (max-width: 479px) {
.play-button-box {
left: calc(50% - 35px);
top: calc(50% - 35px);
}
}
@media all and (max-width: 767px) {
ul.list {
padding-left: 25px !important;
}
#cal_result .result-body > div {
max-width: 100%;
flex: 1;
}
Here are some general recommendations for different fitness goals from the American College of Sports Medicine (ACSM) and the ISSN.
- For Muscle Gain: The ACSM and ISSN suggest 1.4 to 2.2 grams of protein per kilogram of body weight. (1)(3)
- For Fat Loss: The ISSN suggests 2.3 to 3.1 grams per kilogram of body weight to retain your muscle mass while losing body fat. (1)
- For General Exercise: The ACSM suggests 1.2 to 1.7 grams of protein per kilogram of body weight for active people. (3)
Once you get your daily target, split it into how many times you’d like to eat during the day, and you’ll get your protein goal for breakfast.
Balance Your Macros
Protein, carbohydrates, and fats are the three macronutrients that make up all foods. Depending on your fitness goal, you may want to play around with the percentage of each that you get throughout your day.
Check out BarBend’s macros calculator for tracking muscle gain and fat loss to input your stats and get a personalized recommendation.
Macronutrient Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Goal
Fat Loss
Maintenance
Muscle Gain
Activity Level
Sedentary: little or no exercise
Moderate exercise 1-3 times/week
Moderate exercise 4-5 times/week
Daily moderate exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Adjust Protein
Minimum
Standard
High
Calculate
Total Calories: Per Day
Your Daily Macronutrients:
Recommended
Daily
Protein
(g)
Carbs
(g)
Fat
(g)
jQuery(document).ready(function($) {
var units_x;
units_x="EN";
$('.macros-calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.macros-calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
$('.macros-calculator input[name="weight"]').val("");
units_x="SI";
$("input[id=macros-meters]").prop("checked",true);
$("input[id=macros-kilos]").prop("checked",true);
}
else if (units_v == "EN") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.macros-calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
$('.macros-calculator input[name="weight"]').val("");
units_x="EN";
$("input[id=macros-feet]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",true);
}
});
$('.macros-calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
}
});
$('.macros-calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.macros-calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.macros-calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.macros-calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.macros-calculator input[name="weight"]').val("");
}
});
$('.macros-calculator .calc-submit').click(function() {
var pweight=0;
var height = 0;
var daily_cal=0;
var heightTens = parseInt($('.macros-calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.macros-calculator input[name="height-units"]').val());
var heightType = $('.macros-calculator input[name="height-system"]:checked').val();
var weight = parseInt($('.macros-calculator input[name="weight"]').val());
var weightType = $('.macros-calculator input[name="weight-system"]:checked').val();
var calories = 0;
var age = parseInt($('.macros-calculator input[name=age]').val());
var sex = $('.macros-calculator input[name=sex]:checked').val();
var job = $('.macros-calculator input[name=activity]:checked').val();
var goal = $('.macros-calculator input[name=goal]:checked').val();
var adprotein = $('.macros-calculator input[name=adprotein]:checked').val();
var carbs = 0;
var protons = 0;
var fats = 0;
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.macros-calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.bmr_calculator #cal_result').hide();
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
pweight = weight;
weight = (weight * 0.453592);
}else{
pweight = weight*2.205;
}
...
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