Protein is an important macronutrient towards any fitness goal. Think of protein as building blocks. With the proper exercise, nutrition, and recovery the building blocks are used to grow the muscles bigger and stronger than before. When muscles are built bigger and stronger, they make performing daily tasks and exercises easier. When training really hard, the body wants to make our lives easier so help it out and get it the building blocks it needs to assist. 

Some other cool things about prioritizing protein are that its very good for satiety (appetite-reducing), which can be especially helpful in achieving a weight loss goal. Also, when you eat food, the body needs to use some energy (calories) to digest the food. Protein is special because out of all three macronutrients it requires the most energy to digest. 

Here are some of the other benefits of protein.

Some of the Benefits of Protein:

• Muscle growth and maintenance

• Most thermogenic macronutrient. 

• Helps with Hormones

How to calculate how many calories are in a protein source: An easy way to estimate a protein source is remembering that 1 gram of protein is equal to 4 calories. So, 30 grams of protein equals 120 calories. 

• 1 gram of protein = 4 calories

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https://routinelyfit.com/carbohydrates/