Protein macro

jennybird99

so, I weigh roundabout 252 (not weighing until I have a good poop

jennybird99

What happened? Half the post is gone? It was asking what you all would suggest as a percentage/gram count should be for protein. Current 252, goal 165, long-term, no rush. I'm 5'8", medium large build, muscular under all the fat. I hardly ever reach my protein goal as it is.
Any thoughts?

jumanajane

Hi, lol, using your mobile? Mine cuts half my postd quite often!
Regarding protein intake a lot of us use the following link to work out percentages/grams of fat, protein and carbs according to height, weight, age and speed of loss etc. Hope it helps.
http://keto-calculator.ankerl.com/

CoconuttyMummy

Im set to 25% protein (5% carbs, 70% fat). This works out to around 75g protein. (Im 5ft1" & 129 pounds).

It seems like many folks go for approx 20% protein (5% carbs, 75% fat). Some go even lower. On BB.com a lot of ketoers like to reach for 30% protein.

I was considering upping my protein to 30% (90-100g) as ive started lifting again and want to encourage as much lean muscle growth/preservation as possible, but think im going to stick with 25% for now and see if this supports muscle mass growth. So far so good

I guess it depends what your goals are.

Too much protein will essentially convert to glucose and kick you out of ketosis, but i think you can get away with 30% or maybe more quite successfully on ketosis.

Sunny_Bunny_

I raised mine to about 75g a while back because I was worried about muscle loss. I think for me, that amount will ensure my muscles have what they need. But I do have to have a protein shake occasionally to meet the goal.

KnitOrMiss

This was a loose explanation I wrote out for folks when trying to explain general protein needs. Hope it helps as a point of reference amongst your others.

http://www.myfitnesspal.com/blog/KnitOrMiss/view/how-to-calculate-your-protein-needs-749965

How to Calculate Your Protein Needs
I realized today that I had saved this post in my email to copy and send to people when they ask, but that I never took the time to make it a post here, so....let's correct that right now, shall we?

Protein is necessary to maintain your current muscles while losing weight. It also gives you additional building blocks to build more muscle, and keeps you feeling fuller with your meals.
Your protein needs should be based on your lean body mass (everything that isn't body fat). For Women, that is 0.6 grams to 1 gram per pound of LBM, depending on your activity levels (less for sedentary, more for weight lifting and high levels of activity). For men, the grams per pound of lean body mass is a different range (0.8 grams minimum - 1.2 grams when heavy lifting, etc. Only major body builders go above that - and then on specialized programs)...
For example, my body fat is around 45%. I weigh about 245. (I'm 38 year old female, 5'4" tall.) So, here are my numbers. If my Body Fat is 45%, what remains is 55% - so I have approximately 55% of LBM. (If you need links to pictures or calculators based on measurements and such to approximate your BF%, let me know)... SO:
55% * 245 = 134.75 pounds of lean body mass x 0.6 grams (sedentary) = 80.85 OR 134.75 x 1 gram (lifting weights or running) = 134.75.
This means when I'm inactive, I need a minimum of around 81 grams of protein a day to maintain my current muscles. If I'm lifting weights or running, I need at least 135 grams or so of protein a day... so my protein range is 81 grams - 135 grams a day, and going over that by up to half (so up to a little over 200 grams of protein a day) is no big deal as long as I get my other macros and good nutrition....
If you have any questions, don't hesitate to holler!

NOTES
So, all that being said, I personally think the reason that the calculations are based on LBM, calculated is due to the fact that Body Fat is more easily quantifiable - and bone, etc. weight is reasonably averaged across multiple types, and the difference in these factors makes up the reasonable swag so to speak to account for the differences between people.
Even though these ranges exist, figuring out exactly what works for your own body at this current time (we need to recalculate and adjust since our body is not a closed system). Everyone is different. Even identical twins with similar statisics might have different numbers due to their own body functions.
I would recommend rechecking these numbers every 10 pounds lost (same as calorie and water adjustments) or every 4 weeks (because we can always lose inches and fat even if the scale doesn't change).