How much protein does one really need?

kittybitty01

So in this quest to better my eating habits I have come across a variety of standpoints on protein. Some say 1-2g per lbs of bodyweight, others say .8g per lbs of lean body weight, etc. I'm really not sure who to believe now. Any studies/opinions?

ForecasterJason

The official recommended amount in the U.S. is 0.36 g/lb of bodyweight. However, most people will say (and several studies have confirmed) that this is only appropriate for people who are sedentary and trying to maintain their weight (and that's really more a minimum for people in that situation). Otherwise, those engaged in regular exercise will want to aim for more, and the same for those trying to lose weight. Once you go above 1 g/lb of lean body mass, there is little to no direct benefit for most people as there is only so much protein the body can utilize.
However, some people may fine it easier to stay satiated eating more, so from that standpoint that would be a personal reason why someone may want to go higher than that.

lemurcat12

A couple of good links (with studies and other sources linked within):

http://examine.com/faq/how-much-protein-do-i-need-every-day/

http://examine.com/faq/how-does-protein-affect-weight-loss/

kittybitty01

ForecasterJason wrote: »

The official recommended amount in the U.S. is 0.36 g/lb of bodyweight. However, most people will say (and several studies have confirmed) that this is only appropriate for people who are sedentary and trying to maintain their weight (and that's really more a minimum for people in that situation). Otherwise, those engaged in regular exercise will want to aim for more, and the same for those trying to lose weight. Once you go above 1 g/lb of lean body mass, there is little to no direct benefit for most people as there is only so much protein the body can utilize.
However, some people may fine it easier to stay satiated eating more, so from that standpoint that would be a personal reason why someone may want to go higher than that.

Thank you! Very helpful!

kittybitty01

lemurcat12 wrote: »

A couple of good links (with studies and other sources linked within):

http://examine.com/faq/how-much-protein-do-i-need-every-day/

http://examine.com/faq/how-does-protein-affect-weight-loss/

Wonderful!! Thank you so much!

Rob_Drewry

Not near as much as some might have you believe. Protein consumption is also goal dependent. If you're looking to build muscle, you could add a bit more. MFP calculates your daily needs for you, based on the average person's needs. I suggest using that and as a starting point, adjusting up or down depending on your goals.

lithezebra

Most of the sources I've seen give figures closer to .8 - 1.5 grams per kilogram of body weight, not per pound.

lemurcat12

That's the RDI, and all you need for health. The higher amounts are aimed at preserving lean mass when losing weight (there are some studies showing less loss at the same deficit) or athletic performance or, of course, building muscle.

Wetcoaster

http://www.leanbodiesconsulting.com/can-protein-intake-lead-to-more-favorable-changes-in-body-composition/



In a 2013 study published in the Federation of American Societies for Experimental Biology (FASEB) Journal, 39 recreationally-fit adults were split into three groups. Each group was put on a calorie-reduced diet for 3 weeks with their calorie intake being restricted by 30% and physical activity being increased by 10% for a 40% deficit in energy.

The difference between groups was that one group consumed the recommended dietary allowance (RDA) for protein, which is 0.36 g/lbs. per day. That’s about 64.8 grams of protein for a man who weighs 180 pounds. The second group consumed twice the RDA (0.72 g/lbs. per day), while the third group consumed three times the RDA (1.09 g/lbs. per day). In all three groups, dietary fat made up 30% of their diet with carbohydrates making up the remainder of the calories. Additionally, all groups followed a cardio- and weight-training program, but it was relatively mild.

The results showed that all three groups lost around the same amount of body weight. However, the groups who consumed double and triple the RDA for protein lost more fat and less muscle mass.

What’s interesting is that there wasn’t much of a difference in fat and muscle mass between the groups who ate two and three times more protein. That being said, it would be interesting to see if a more strenuous workout would favor the higher protein intake (3X the RDA). Regardless, the take-home message is clear – if you’re looking to lose fat and preserve muscle while dieting then you may want to go with a higher protein intake, however, there comes a point where more isn’t necessarily better and you need to find the amount that works best for you.

Pasiakos, SM et al. (2013) Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB J. Sep;27(9):3837-47.

King_Spicy

I read awhile ago and have been informed by multiple trainers that even the .8g per lb is for highly active body builders, and one could get away with less

yarwell

75 g/day is enough during a calorie restricted PSMF diet for most people, apparently. Most people don't go to gyms either, so this guideline won't appeal to weightlifters etc.

JmeJinxx

I'm not the scientific side of MFP but my macros are 45%c / 30%f / 25%p for a goal of 101g of protein a day. For my weight that's .4g/lb.

lemurcat12

Usually the higher protein recs are based on LBM (.8-1 g/lb) or goal weight (.6-.85 g/lb).

Dvdgzz

On my last cut I averaged 90g with barely any strength loss and no visually noticeable muscle loss. I think the number MFP gives is plenty.

cosme_123in

1gram of protein per pound of body weight.. Standard rule n to maintain muscle mass

eldamiano

Dont believe anyone. They are probably just trying to make money...

robsmy5606rm569

1 gram per pound of lean body weight

lemurcat12

Anyone want to address the arguments that there's some negative effects of animal protein? (You know, China Study, McDougall, etc.) I've read Denise Minger (who I like) and various responses, but I'd like to see a debate between the two camps.

Yi5hedr3

.8g per lbs of lean body weight is correct. Any formula based on total body weight will be inaccurate. Only Lean Body Mass requires Protein to build/maintain it. Fat does not.