🥩 Beginners Guide To Protein: Tips For Tracking & Simple Targets For Adults Over 40+

Frank Sinclair
Jul 23
3 min read

Let’s talk protein, the one nutrient that’s suddenly the star of every snack, cereal bar, and supermarket shelf. But how do you actually track it? And more importantly, how do you do it without turning into a human calculator or giving up halfway through? Well, my friend, you’re in the right place...

I’m going to break it all down in a simple, fuss-free way, no spreadsheets, no science degree required - just real talk and practical tips to help you get started...

💡 Why You Might Want to Monitor Protein Intake

Getting enough protein can:

Help you build and maintain muscle
Keep you feeling full for longer (hello, fewer snack attacks)
Support healthy ageing and keep your body strong
Help you recover from workouts faster

Most people think they eat enough protein, but when you actually track it, it’s often way lower than you'd expect (especially if your meals revolve around toast, cereal, and beige buffet food).

📲 Track It Easily in the FWF Academy App

If you’re part of the FWF Academy, good news! You’ve already got a super simple tracker inside the app where you can:

Log your meals
Track your daily protein totals
Get personal feedback from me if you're unsure where to start

Not a member? Apps such as MyFitnessPal, Nutricheck and AI Tools such as ChatGPT can also be used.

🛑 Wait, Isn't Everything a "Protein" Food Now?

Yes, and it’s getting ridiculous. You’ve probably noticed every product in the supermarket now slapping the word “Protein” on the label. Protein waffles, protein ice cream, protein pizzas, even protein WATER. 🤯

But here’s the deal:

🧠 Legally in the UK:

To be called a “source of protein”, a food only needs to get 12% of its calories from protein, which could be as little as 5–6g per serving
To be “high in protein”, it only needs to hit 20% of its calories from protein, usually around 10g
That’s it. Not bad, but not exactly muscle fuel either — especially if it’s paired with loads of added sugar, salt or saturated fat.

👀 What to Look For:

Check the actual grams of protein per serving
Compare it to the carbs and sugar
Ask yourself: Is this real food, or just a chocolate bar with abs?

🛠️ How to Start Tracking: Without Overwhelm

1. Pick One Day to Track First

Just one! Use your FWF Academy app, MyFitnessPal, or even pen and paper to note everything you eat. You’ll be amazed at what you learn.

2. Look at Labels

Protein grams are listed per portion. Get into the habit of checking, not just for protein, but sugar, fat, and salt too.

3. Learn Your Regulars

Soon you'll know these off by heart:

Eggs = 6g each
Chicken breast (100g) = 30g
Greek yoghurt (150g) = 15g
Baked beans (half tin) = 10g
Two slices wholemeal toast = 7g 👉 Boom: Beans on toast = 17g. Easy!

4. Aim for 20–30g Per Meal

This keeps you full, supports your goals, and gives your muscles something to work with. Try building meals around protein first, then add carbs, fats and flavour.

📊 How Much Protein Do You Need?

Here’s a good starting point:

👉 1.2 to 1.6 grams of protein per kilogram of body weight

So, if you weigh 70kg:

That’s roughly 84–112 grams of protein a day

You don’t need to be perfect, it’s not a maths test. But aiming to hit this most days can make a massive difference to your energy, recovery, and long-term results.

🍽️ Easy High-Protein Meal Ideas

Breakfast: Greek yoghurt + berries + sprinkle of granola
Lunch: Chicken or tofu wrap with salad and hummus
Dinner: Salmon, sweet potato, and greens
Snack: Boiled eggs, edamame, or a shake if you're in a rush

📖 Download My FREE Recipe eBook:

🎙️ Listen To Pod:

Pro tip: If you struggle to hit your daily target, a simple protein shake can give you 20–30g in one go. Ideal after a workout or when you’re short on time.

💬 Final Thoughts: It’s About Awareness, Not Perfection

Tracking your protein isn’t about being obsessive or rigid. It’s about getting a feel for what your body needs and making sure you’re actually fuelling it, not just guessing.

Start small. Track one day. Use your FWF Academy app if you're in. And if you’re not sure what you’re doing, just message me, I’m always happy to help.

Because protein is powerful, but it doesn’t have to be complicated. 💪

You’ve got this!

FRANK

your Personal Trainer / Protein Packer