Over the years, I’ve noticed that most people make nutrition way more complicated than it needs to be.

Here’s a simple cheat sheet you can use immediately.

1. The “Add a Zero” Protein Rule
When looking at a food label, take the grams of protein and add a zero.

Then compare it to the total calories.

Example:

20g protein = 200

If the food has 200 calories or less, it’s generally a solid protein source.

25g protein = 250

If the food has 250 calories or less, it’s generally a solid protein source.

Is it perfect?

No.

But it’s one of the fastest ways to evaluate a food label.

2. Your Daily Protein Goal
Take your bodyweight and multiply it by 0.8.

Example:

200 lbs × 0.8 = 160g protein per day

For most people, this is a great target for improving body composition, recovery, and satiety.

3. Your Simple Fat Loss Calorie Goal
Take your bodyweight and add a zero.

Example:

200 lbs = 2,000 calories per day

Again, not perfect.

But for many people trying to lose body fat, it’s a surprisingly effective starting point.

4. Your Daily Water Goal
Take your bodyweight and divide it by 2.

Example:

200 lbs ÷ 2 = 100 ounces of water per day

Simple.

Not sexy.

But effective.

Master these four numbers first and you’ll be ahead of most people trying to improve their health and fitness.