Nutritionist Sophie Gastman Recommends 0.7-1 Gram Protein Per Pound Without Macro Tracking
Updated
Updated · Business Insider · Jun 14
Nutritionist Sophie Gastman Recommends 0.7-1 Gram Protein Per Pound Without Macro Tracking
2 articles · Updated · Business Insider · Jun 14
Summary
Sophie Gastman says she avoids counting macros and instead builds meals around protein-rich staples, vegetables, fiber and healthy fats to meet intake goals without overthinking food.
Research she cited suggests active people should target 0.7 to 1 gram of protein per pound of body weight—about 90 to 130 grams for a 130-pound woman.
Her go-to kitchen staples are tinned fish, eggs, and frozen edamame or peas, which she adds to salads, toast, stir-fries and rice bowls for easy protein at each meal.
Gastman argues most people already get enough protein despite social-media "protein-maxxing" trends, framing consistency and simple ingredients as more useful than strict tracking.