Former Duke Goalkeeper Shares Simple Eating Tips for Strength and Health

E.J. Proctor explains how shifting from calorie restriction to protein and muscle focus can support longevity and wellness.

Apr. 2, 2026 at 2:55am

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Former Duke goalkeeper E.J. Proctor shares how she moved past calorie-counting fears to focus on protein intake and muscle-building. She outlines two simple methods - calculating macros based on body weight, and using the 'palm' portion control method - that have helped her maintain strength and health without the need for strict calorie tracking.

Why it matters

Many people, especially women, tend to restrict calories excessively in pursuit of weight loss, which can backfire by leaving them feeling ravenous and unable to build or maintain muscle mass. Proctor's approach emphasizes the importance of adequate protein for supporting lean muscle, bone density, and overall longevity.

The details

Proctor previously worked with a nutritionist who had her eating just 2,000 calories per day, which left her feeling constantly hungry. She then did her own research and found that eating 1 gram of protein per pound of desired body weight, along with appropriate amounts of fat and carbs, was a more sustainable approach. She outlines two simple methods - one based on calculating macros, and another using the 'palm' portion control method - that have helped her maintain strength and health without the need for strict calorie tracking.

  • Proctor played at Duke from 2014-2017, where she was the starting goalkeeper.
  • She went on to play one season professionally with the Utah Royals FC after graduating from Duke.
  • Proctor is now back in Wilson, North Carolina, assisting with coaching youth soccer players and working as a physical therapist.

The players

E.J. Proctor

A former Duke University goalkeeper who is now sharing her nutrition expertise to help others build strength and maintain health.

Dr. Gabrielle Lyon

An expert who has recommended 1 gram of protein per pound of desired body weight as a simplified protein intake guideline.

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What they’re saying

“There is a lot of controversy between how much protein to eat, but the most consistent recommendation from The International Protein board is between 1.4-2.2 grams per kilogram of body weight dependent on level of exercise, and experts such as Dr. Gabrielle Lyon have simplified this to 1 pound of protein for 1 pound of desired body weight.”

— E.J. Proctor, Former Duke Goalkeeper

What’s next

Proctor encourages readers to try out her simplified macro and palm-size portion methods for a couple of weeks to see how they feel, emphasizing that sustainable habits are more important than quick fixes.

The takeaway

By shifting the focus from strict calorie restriction to adequate protein intake and muscle-building, Proctor has found a more sustainable approach to nutrition that supports her strength, health, and overall wellbeing.