PROTEIN.... HOW MANY GRAMS A DAY TO YOU EAT?

LolaKarwowski · July 2015

Since I weigh 130 lbs my goal is 130 g. Definitely try to go over if possible.

yarwell · July 2015

Another way of looking at it is that the Acceptable Macronutrient Distribution Range is 10-35% of calories for protein. So at 3000 calories that's up to about 250 grams/day, at 1200 it's about 100 grams as a ceiling.

http://fnic.nal.usda.gov/fnic/interactiveDRI/ puts me at 65 grams.

nordlead2005 · July 2015

Phrick wrote: »

nordlead2005 wrote: »

Need2Exerc1se wrote: »

mom2kpr wrote: »

Need2Exerc1se wrote: »

prettywingss04 wrote: »

0.8g should be the minimum (multiplied by your weight). This minimum is to ensure that while you losing weight, you are not losing muscle mass.
0.8g is currently what I do. I will increase to 1g when I'm on my maintenance/goal weight.

0.8g x my weight? I get about half that. Where did that minimum come from? Is it a medical thing?

The recommended is .8g - 1.6g (strength training &/or endurance) per weight in kg (wt/2.2). So you're probably pretty close to the min requirement. If you are weight training you may want to increase it to 1g - 1.2g per kg.

Thanks! Where does that recommendation come from? Is the only issue muscle mass?

http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf

usda.gov wrote:

The Recommended Dietary Allowance (RDA)
for both men and women is 0.80 g of good quality protein/kg
body weight/d and is based on careful analyses of available nitrogen
balance studies.

Really??????? Not questioning the validity of the USDA quote above, but for me that would only be 52g/day needed (weight 144 lbs / 65 kg, * 0.8). It just seems so low! I'd be ravenous LOL

Realize that the USDA is going for average intake. If your goal is muscle gain, then you'll want to increase your protein intake. Some studies have said you need as much as 1g/lb (or 2.2g/kg) for optimal muscle building.

Need2Exerc1se · July 2015

yarwell wrote: »

Another way of looking at it is that the Acceptable Macronutrient Distribution Range is 10-35% of calories for protein. So at 3000 calories that's up to about 250 grams/day, at 1200 it's about 100 grams as a ceiling.

http://fnic.nal.usda.gov/fnic/interactiveDRI/ puts me at 65 grams.

Wow, that put me at 246-340g of carbs. That's a lot of carbs! And only 59 protein.

And the thing is, if I increased by activity level the only thing that went up was carbs. Protein, fat, fiber all stayed the same. So, with more activity I should add more low fiber carbs?

tephanies1234 · July 2015

I'm working on a recomp and was told by my coach to eat 1g per lb of body weight. I get in anywhere from 120-150g per day. My average last week was 138g. I can naturally eat about 100g per day, so the extra jump I have to do to get more requires a bit of work especially to stay within the calorie goals.

kaylajane11 · July 2015

rainbowbow wrote: »

About 80-110. I really try, i do. But somedays i'm just not in the mood to smash in the protein calories and prefer to eat whatever the heck i want.

This is exactly my goals, and exactly my feelings towards it.

nordlead2005 · July 2015

Need2Exerc1se wrote: »

yarwell wrote: »

Another way of looking at it is that the Acceptable Macronutrient Distribution Range is 10-35% of calories for protein. So at 3000 calories that's up to about 250 grams/day, at 1200 it's about 100 grams as a ceiling.

http://fnic.nal.usda.gov/fnic/interactiveDRI/ puts me at 65 grams.

Wow, that put me at 246-340g of carbs. That's a lot of carbs! And only 59 protein.

And the thing is, if I increased by activity level the only thing that went up was carbs. Protein, fat, fiber all stayed the same. So, with more activity I should add more low fiber carbs?

There are two things going on here. 1st, they have you pinned at 0.8g/kg for protein, which only leaves fat and carbs as the variables. 2nd, a high fat is considered bad, so they give you a range from minimum to maximum. That leaves only carbs as the only real variable when it comes to daily energy needs. As for fiber, well, too much fiber can lead to bad side affects, so yeah, that leaves only low fiber carbs.

Again, USDA is calculating for average people. For most people the recommendation works. If you are trying to gain muscle you would probably want to increase protein and decrease carbs. Some people may need more/less fiber to have good digestion. etc...

afatpersonwholikesfood · July 2015

Not enough, but I'm trying. I'm following the "at least 0.4g per pound" rule. Much simpler than the whole LBM formula stuff. I've started buying tuna because that's got a very good protein to calorie ratio. FF plain Greek yogurt is also a staple.

Need2Exerc1se · July 2015

nordlead2005 wrote: »

Need2Exerc1se wrote: »

yarwell wrote: »

Another way of looking at it is that the Acceptable Macronutrient Distribution Range is 10-35% of calories for protein. So at 3000 calories that's up to about 250 grams/day, at 1200 it's about 100 grams as a ceiling.

http://fnic.nal.usda.gov/fnic/interactiveDRI/ puts me at 65 grams.

Wow, that put me at 246-340g of carbs. That's a lot of carbs! And only 59 protein.

And the thing is, if I increased by activity level the only thing that went up was carbs. Protein, fat, fiber all stayed the same. So, with more activity I should add more low fiber carbs?

There are two things going on here. 1st, they have you pinned at 0.8g/kg for protein, which only leaves fat and carbs as the variables. 2nd, a high fat is considered bad, so they give you a range from minimum to maximum. That leaves only carbs as the only real variable when it comes to daily energy needs. As for fiber, well, too much fiber can lead to bad side affects, so yeah, that leaves only low fiber carbs.

Again, USDA is calculating for average people. For most people the recommendation works. If you are trying to gain muscle you would probably want to increase protein and decrease carbs. Some people may need more/less fiber to have good digestion. etc...

I'm not trying to gain muscle, but I still think the protein and fat are too low. But I also shoot for 45g of fiber per day.

judiness101 · July 2015

I average around 100, I usually eat more during the week, and eat "less clean" on weekends.

ffbrown25 · July 2015

I shoot for 125g on days with running *and* CrossFit. I go for 100g on days with just running, or just CrossFit. Sometimes I totally eff up, but most of the time, hopefully, I don't.

N200lz · July 2015

50% of my calories come from Protein.
That said, I do not eat any Soy sourced protein. The human body does not assimilate soy very well at all (no matter how much the Soy marketing guys claim that it's good for you.)

Lounmoun · July 2015

In the last 90 days, I've eaten between 26g and 86g of protein. My goal is 72.
http://fnic.nal.usda.gov/fnic/interactiveDRI/ gave me a recommendation of 56 g of protein.

csuhar · July 2015

For menu planning, I usually aim for 1g per pound of target weight, so 220g. But, this plan includes some protein shakes that I use as placeholders to make sure I get at least 0.5g per pound (110 grams). Because those shakes may get swapped out for something else, what I get usually ranges between 0.8 - 1.0 grams per pound.

jeichelb83 · July 2015

My protein intake averages about 70 g/day. I eat 100+ on the thee days that I work out and then at least 50 on the other days.

jpaulie · July 2015

about 250 a day for me

yeahfatty · July 2015

I honestly have no idea how you guys are getting so high on protein. If I REALLY try, I just about reach 100g. Are you all drinking protein shakes or eating meat with every meal? I don't understand. >_<