There you are in the gym with your headphones in, listening to your perfectly curated playlist as you tackle steps on the treadmill and reps at the weight rack. You_re on your way to achieving your annual fitness goals (atta girl!), but you may be curious if you're experiencing weight loss and muscle gain at the same time-otherwise referred to as body recomposition. Let's get into it. Let's take a 1,800-calorie diet for example. If you want to consume 30 percent of that in protein, you'll multiply that number by 0.30 to get 540 calories and then divide it by four (4 calories equals 1 gram of protein), which will put you at 135 grams. Most people aiming for 30 percent of their calories from protein will have a protein intake of 100 to 150 grams a day, Catudal says. Meet the experts: Phil Catudal is a NASM-certified personal trainer and nutrition expert.

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