Newbie, breastfeeding, my protein goal seems SO high, help!!

gemcook05

Hi! I stumbled upon em2wl and I like this approach! I haven't been cutting calories for years and have stayed at a good weight, but I would like to eat better for tone/body composition. I have started lifting and my exercise level is medium. I am exclusively breastfeeding so have added an extra 500cals for that. My protein goals seem unattainably high!! My calculations are:
BMR 1368
TDEE: 2120
Lose fat 15%red: 1802 +500(breastfeeding)=2302
MFP puts my 40% protein at 230g, is this right?! If it is, can anyone direct me to tips on how to incorporate more protein without completely blowing my food budget, I have 4 kids to feed too!!

MandaLeigh123

The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg of body weight per day. At 145lbs/66kg, personally, I should get 52.8g protein per day. Protein is one of those subjects that people have strong opinions on.... you can increase protein higher if you're weight lifting or an endurance athlete. My MIL, who's a PhD in exercise and sports nutrition said when doing either of those heavily you can bump up to 1.6g/kg. I see a lot people in the eat more to weigh less group much, much higher than this so you'll probably see some different opinions than mine.

heybales

Normally the protein on the Zone/Sears/Balance recommendation is the 30% in the 40/30/30.

That may help a tad.

But as above comments, about max shown in studies to have any positive effect on maintaining muscle mass with weight loss was 0.82 g per lb of bodyweight. And that was to cover the extremes of the bell curve.
Or normal rough estimate is 1 g per lb of LBM, which means you need a bodyfat % estimate.

Now, going over isn't a problem if no liver issues, or pocket book issues, but nothing extra to be gained as far as weight loss.
More will help feeling full, but when eating at reasonable deficit - that usually isn't an issue with so many calories.

Right Manda!

gemcook05

Thanks for your input, both of you! Those figures are definitely more manageable. I'm used to eating a lot of carbs, so upping my protein as much as I can is one of my goals