At Rzone Fitness, we don’t guess—we measure.
And when it comes to protein, most women are either under-eating it… or not eating it strategically. Protein is essential for muscle repair, fat loss, hormone regulation, and feeling stronger during and after workouts.
So how much should you have each day?
Here’s the answer: Your protein intake should match your lean body mass, not your total body weight.
Thanks to your InBody scan at Rzone, we have the ability to look beyond the scale and focus on what really matters: lean muscle. That number is the key to personalizing your nutrition and accelerating results.
What is Lean Body Mass?
Lean Body Mass (LBM) is everything in your body except fat—think muscles, bones, water, and organs. Since protein feeds lean tissue, it makes sense to base your daily needs on LBM, not total weight.
For example:
• A woman weighing 160 lbs with 100 lbs of lean body mass may only need around 100 grams of protein per day—not 160.
• Someone with 120 lbs of lean body mass may thrive on 110–120 grams daily, depending on their goals.
Why It Matters for Your Rzone Workouts
Your Rzone workout is built around strength, core, and cardio-based training zones—all of which break down muscle tissue (in a good way). But without enough protein, you can’t recover or rebuild efficiently.
Here’s what adequate protein does for you:
• Builds and tones lean muscle (even if you don’t want to “bulk”)
• Keeps you full and reduces cravings
• Fuels a faster metabolism
• Supports immune and hormone health
How to Calculate Your Protein Needs:
1. Check your InBody printout.
Look at your Lean Body Mass (usually listed in pounds).
2. Match grams of protein to pounds of lean mass.
A good rule of thumb for active women: 1 gram of protein per pound of lean mass.
Final Tip: Spread it Out
Don’t save all your protein for dinner. Aim to divide it throughout the day—20–25 grams of protein at each meal. Think of eating in dosages. 4 Dosages a day spread out about 3 to 4 hours in a day.
Here’s What We’ve Learned at Rzone:
After reviewing over 5,000 InBody scans across all our studios—and witnessing the real, visual transformations of our members—it’s clear:
When a woman fuels her body with the right amount of protein based on lean body mass, and spreads it across 4 balanced meals—paired with favorable carbs (right portion, right times, right ones), fruits, vegetables, essential fats, and strategic meal planning—results always follow. When combined with consistent strength and cardio training, this synergistic approach works. Every time.
Stronger body. Stronger habits. Real results.