The Func Lab Cheat Sheet
At The Func Lab, we believe protein isn’t just a number — it’s your foundation for better performance, recovery, energy, and fat metabolism. Whether you're aiming to get lean, build muscle, or simply feel stronger — this guide is your starting point.
Protein needs aren’t a one-size-fits-all game — they vary depending on your lifestyle, goals, and even dietary style. Whether you're trying to lose fat, gain muscle, or just stay strong and energetic, your body needs protein for recovery, repair, and hormone function.
Let’s break it down:
If your goal is fat loss, aim for 1.6–2g of protein per kg of body weight. Why? Because higher protein intake helps preserve lean muscle while you’re in a calorie deficit, boosts satiety, and improves fat burning.
If you're trying to build muscle, go for 1.8–2.2g/kg — this helps optimize muscle protein synthesis, especially when combined with resistance training.
For maintenance or general well-being, 1.2–1.6g/kg is usually enough — more if you’re active, less if you’re mostly sedentary.
For vegetarians and vegans, aim for the upper range since plant proteins are less bioavailable and often incomplete. You can still meet your targets with careful planning (or a protein powder boost!).
Pro Tip: Want a shortcut? Multiply your weight by your training intensity. And remember — you don’t need to obsess over numbers every day. Just get consistent.
