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How do I get more then 30% protein in my diet?!

ktfranke
Posts: 217 Member
Fish, Greek yogurt, turkey, chicken, cottage cheese, nuts, whey powder... Check! Now what?! I feel like I'm always trying to get protein in, but my macros still say I'm only getting 30%!
I'd love some recipes, ingredients, and tips!
My goal is to start lowering my bf% and build muscle. Right now I'm at 26%bf and I want to get down to 18%
I'd love some recipes, ingredients, and tips!
My goal is to start lowering my bf% and build muscle. Right now I'm at 26%bf and I want to get down to 18%
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Replies
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@ktfranke you're doing all the right things. The only way I get my protein above 30% is by severely limiting my carb intake. I mean severely! Without all those carbs taking up calories in your day you can eat that many more grams of protein. I successfully did this for a few months before a big vacation once, and my meals were literally just tons of protein and veggies- With nuts and whey in between meals.0
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There isn't likely to be any benefit in going higher than 30% protein unless your diet is incredibly low calorie (which would not help with the muscle building). Protein is helpful only to a point... beyond that point, you're just making expensive urine.0
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How many grams of protein is your 30%? I ask because I average about 25% of calories from protein which works out to be ~125g. Which is more than ample for my needs (145lbs, 25%bf). 1g/lb of LBM is plenty for those actively building or aiming to retain muscle in conjuction with a lifting program.0
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williams969 wrote: »How many grams of protein is your 30%? I ask because I average about 25% of calories from protein which works out to be ~125g. Which is more than ample for my needs (145lbs, 25%bf). 1g/lb of LBM is plenty for those actively building or aiming to retain muscle in conjuction with a lifting program.
30% for me is only 105g and what I'd like to get is more like 35-40% ~122-128g. I am 145lbs. I lift 2-3 times a week, and am training for an ultra marathon.0 -
williams969 wrote: »How many grams of protein is your 30%? I ask because I average about 25% of calories from protein which works out to be ~125g. Which is more than ample for my needs (145lbs, 25%bf). 1g/lb of LBM is plenty for those actively building or aiming to retain muscle in conjuction with a lifting program.
30% for me is only 105g and what I'd like to get is more like 35-40% ~122-128g. I am 145lbs. I lift 2-3 times a week, and am training for an ultra marathon.
So, your daily intake is only 1400ish? Gotta eat more than that to fuel the training, imho.0 -
Yep, 1,400 is what it told me to consume! Though most days, especially after long runs, I'll consume closer to 1,600-1,8000
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Eat more of the things you mentioned...incorporate protein into every meal and snack...I'm also fond of beef and pork in addition to just chicken and fish...which I eat a lot of too. Nuts and cheese and the like do have protein, but they are better sources of dietary fat than protein...it's a nice bonus but when you're focusing on protein you need to eat protein...more meat, tofu, whey, etc.0
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Reduce protein to 25%. 30% is too high, as much will convert to glycogen and be stored as fat.0
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I prefer salmon for extra protein. Good fats, lots of energy, and it's delicious (grilled, steamed, whatever). It also goes well with rice and a side of mixed veggies IMO. Still need more, try Greek yogurt and some oatmeal for breakfast (add some fruit and make it a parfait). Then there's eggs, which I also love.1
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