What should my protein be set at?

xstephnz

I am 173cms tall and my calories are set at 1950 a day. Thanks

yarwell

65g should be sufficient, 130g top end perhaps. 15 to 25% of calories as MFP goes in steps of 5. Basis - 1.0 to 2.0 g per kg ideal body weight.

Sued0nim

0.8-1g of Protein per lb of LBM

I'm 172cm, my maintenance calories are around 2100 and I'm around 25% BF so my protein goal is 100g per day

RodaRose

Here we go.

xstephnz

@rabbitjb @yarwell What should my percentages for carbs, protein and fats be?

http://www.myfitnesspal.com/account/change_goals_custom

Thanks

yarwell

there are many opinions, some even supported by evidence. 35% protein is generally regarded as a maximum and higher protein is generally associated with better weight loss and retention of lean body mass. So I would say 25, 30 or 35% protein.

30% is probably a reasonable minimum for fats, if you're going for lower fat / higher carb then set fat to 30 and carbs to make up the difference. If you're going for reduced carbohydrate set it to 20 or 30% and increase fats to make 100. If you were going ketogenic then carbs would be 5 and fats 60 or more.