How much protein should I be eating?

BellePaige

Hi everyone,

My TDEE is 2307 and I am currently eating 1800 calories today to lose a pound per week, so far so good. However I am wanting to focus on my macros a bit more carefully and need to know how much protein I should aim to eat each day. I weight train 3-4 days per week and cardio 1-2.

Any advice would be much appreciated!

malibu927

.8-1 gram per pound of LBM is a good amount

SciranBG

Lots of different calculations/recommendations and also depends on your goals. For example some people may say ~0.8 per kg, 0.5 per lb, all the way up to 1 per lb of lean body mass (bulking?)
Personally I would look for a LBM calculation that meets your goals.

mokaiba

BellePaige wrote: »

Hi everyone,

My TDEE is 2307 and I am currently eating 1800 calories today to lose a pound per week, so far so good. However I am wanting to focus on my macros a bit more carefully and need to know how much protein I should aim to eat each day. I weight train 3-4 days per week and cardio 1-2.

Any advice would be much appreciated!

1g per lb (minus fat).

You can use this website to get an estimated body fat percent (youll need a body tape to measure your belly though). Its not perfect (no fat estimators are) but its something.

healthyforms.com/helpful-tools/body-fat-percentage.php

Once you know the percent

(Total body weight) * (body fat %) = (fat weight)
then
(Total body weight) - (fat weight) = (weight w/o fat (1g protein per lb of this result)).

If you do 5x week and lift heavy weights two-three hours a day, you should do 2g per lb to be good, but I doubt most here do that, so 1g should be fine for you.


100g protein is simple to achieve btw, its just roughly 335g of chicken breast (scale helps with this).

If you need a visual example, the image below is 320g of chicken breast, 17g ketchup, and 25g of walnuts. It has around 100g protein, 29g fat, and 9g carbs.