Setting protein goals

macchiatto

I did the keto calculator two months ago when I first started keto, but I haven't been sure where within the somewhat wide protein goal range to set my goal. How did you all choose your protein goals?

I want to make sure I don't lose LBM but also don't want to overdo the protein. I just started strength training (YAYOG/body weight) 3x/wk plus some HIIT and running. My LBM is probably around 95 lbs, give or take a couple pounds; the keto calculator gave me a range of 57gm-95gm protein per day. I'd like to hit 85-90 but often lately I find myself getting closer to 60 gm/day; should I be trying harder to hit the upper end of the range or does it matter for preserving LBM?

macchiatto

I should add, after previous WOEs I've followed and being in the Eat, Train, Progress group for a while, it's pretty ingrained in me I should be eating at least 95gm protein a day so I feel like I'm doing something wrong if I eat much less than that, and my scrawny little muscles are going to waste away. I think I just need to wrap my head around the protein side of keto a little better.

Sunny_Bunny_

I think you're probably doing just fine. Honestly. Keto is very muscle sparing. So, as long as you're hitting within that range on a daily basis, I think you're likely to be just fine.

macchiatto

Thank you, @Sunny_Bunny_ . I do love that about keto!
How did you choose your protein goals?

Sunny_Bunny_

I started out in the middle of what the calculator gave me. But, if I overeat protein I end up constipated. so it's better for me to stay around 60g consistently (usually it's even lower) but I also try to have a couple of lower protein days a week because it seems to help my digestion.
The only exercise I've ever done with any decent level of consistency is walking and it was fairly short lived. It got too cold for me to be out there in the morning. Brrrrrrr!
I know they aren't totally accurate, but I have one of those body scan scales and my percentage of muscle has been consistent as the body fat has gone down, so I figure I've done well to preserve muscle.

macchiatto

That's great! Thanks for sharing your experiences.

nvmomketo

Mine is set at about 70g which is about 20% of 1420 kcal. I don't often eat over that protein goal even though my kcals are usually just over 1500.

I started out at 20% but then upped it to 25%. My body didn't like that as much and my weight loss stalled until I brought it back down. To be honest I was happy to lower it again since I found eating closer to 90g to be an effort. I found it hard to hit that level.

ETA that I'm about your height I think but heavier: 5'8" but about 150 lbs.

macchiatto

@nvmomketo thank you, that is helpful!
I'm used to eating a lot of protein from my Dukan days and IIFYM days but I've noticed the longer I'm on this WOE, the more my fat intake is naturally trending up and protein down.

KarlaYP

I shoot for the middle of the recommended range from the keto calculator. I average 60-70 gm a day, have rare days up to 80, or more, but also have rare days of 40 gm too. It all evens out.

I wanted to mention, in the past I have lost weight many times (even after weight loss surgery 6 years ago!), but have never experienced the muscle definition that I am, have been, seeing! I don't workout (I've tried lifting hand weights, and get migraines

KarlaYP

Cut me off!!

I had added that I'm seeing biceps, and curves in my figure that I've not seen with any other woe!

SamandaIndia

I range from 60 to 110! Usually 80grams.

Like @macchiatto, I have in my head to keep protein high enough to not reduce LBM. I also have similar LBM of 90lbs. The 110g is when I am training hard and eat more calories. Still learning how to add more fat to my diet. I read if we are lifting weights, or doing hours of cardio that higher in range (mine similar to @macchiatto ) is better to preserve LBM. Love to hear folk who have experience of training and building with less on keto.

Sunny_Bunny_

I can't remember who it was that shared their dexa scan from before and current. They had actually gained muscle while losing fat but I don't remember if they did any exercise or not. And I definitely don't remember how much they focused on protein. Might be interesting to try to find in the archives. It was probably 2 months back... Not sure.

Sunny_Bunny_

Here it is. The scan image seems to be gone... Not sure what's up with that. And there wasn't any detailed info like you're looking for. Maybe @Batlady49 will come provide some insight.
https://community.myfitnesspal.com/en/discussion/10290269/had-my-body-scan-done-today-wow#latest

KarlaYP

@wabmester had posted a before and after cat scan image that showed the difference in visceral fat a while back. Maybe in th Russian nephrologist post? I hope to have my own to post if I can ever get the follow up appointment rescheduled (darn busy phones at medical clinics! Lol!)!