Hit your protein number first
A commonly cited target for building muscle is roughly 0.7–1g of protein per pound of bodyweight per day (about 1.6–2.2g per kg) — going meaningfully higher than that generally doesn't add extra muscle-building benefit. Spreading intake across meals (rather than one large serving) is generally considered more effective than eating most of it in a single sitting. A double-protein bowl at Moe's can supply 35–50g in a single order — a meaningful chunk of that daily target in one sitting. The Stack is another high-protein option worth considering if you don't mind the extra calories that come with it.
Protein alone doesn't build muscle — it needs to be paired with resistance training. Diet supplies the raw material; training is what tells your body to use it.
Building the order
- Ask for double protein — most locations will add a second scoop of any protein for an upcharge
- Bowl base keeps calories going toward protein and carbs for training fuel, not empty volume
- Rice or beans (or both) for the carbs that support training and recovery — this isn't a cutting phase, so carbs are useful here
- Cheese and guacamole for extra calories if you're trying to stay in a surplus and struggling to eat enough
| Item | Cal | Protein (g) | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Burrito Bowl (no tortilla) | 0 | 0 | 0 | 0 | 0 |
| White Meat Chicken (double) | 260 | 40 | 8 | 4 | 820 |
| Cilantro Lime Rice | 170 | 3 | 0 | 36 | 320 |
| Black Beans | 129 | 8 | 1 | 22 | 460 |
| Shredded Cheese | 121 | 7 | 10 | 1 | 190 |
| Guacamole (scoop) | 53 | 1 | 4 | 4 | 105 |
| Total | 733 | 59 | 23 | 67 | 1895 |
Figure out your full daily calorie surplus with the TDEE calculator, then split it into targets with the macro calculator — or jump straight to the protein calculator if hitting your protein number is the main priority.