Protein level

superhockeymom
superhockeymom Posts: 2,000 Member
in Health and Weight Loss
Ok I've been told I do not eat enough protein my question what is enough.
I do eat low carb that's easy. I eat meat and cheese eggs I do not starve.
So what is considered a good protein level and what are some really high protein low carb options.

Replies

  • nefudaboss
    nefudaboss Posts: 69 Member
    Start with at least .5-.8 of lean body mass
  • Mycophilia
    Mycophilia Posts: 1,225 Member
    nefudaboss wrote: »
    Start with at least .5-.8 grams per pound of lean body mass

    FTFY
  • superhockeymom
    superhockeymom Posts: 2,000 Member
    Mycophilia wrote: »
    nefudaboss wrote: »
    Start with at least .5-.8 grams per pound of lean body mass

    FTFY

    Really
    Ok I'm still a little low
    But gives me a better idea what to work toward
  • akf2000
    akf2000 Posts: 278 Member
    Take a protein shake if it's a struggle, I have one each day with almond milk, delicious and low cal.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited September 2016
    OP to know your lean mass, you need to know your body fat%? I do not know mine

    I go with .8 gr/body weight. Multiply your body weight times .8 and this is how many grams you are eat. Setup MFP protein percentage that meet this requirement and then adjust carbs and fats so that the 100% requirement is met to allow you to save the update in software.

    Rememebr that when eating a deficit (dieting) your protein needs go up a bit and if you exercise having ample protein will help you with maintaining muscle mass so that you lose min amount while eating at deficit.
  • Golbat
    Golbat Posts: 276 Member
    I've been having protein shakes. I am so much less hungry when I get a lot of protein. I can't believe how much easier weight loss is since I've tried this. And there are lots of choices as far as protein shakes go - milk-based, vegan, organic, really whatever you want. And you don't have to go anywhere special to find them - they're just at regular grocery stores. If I get bored with them, I dress them up in the blender with frozen fruit. It's great.
  • joyceagbonson
    joyceagbonson Posts: 15 Member
    It's 1g of protege in per lb body weight. So if u weigh 140lbd, you consume 140g protein. Hope that helps :)
  • superhockeymom
    superhockeymom Posts: 2,000 Member
    Ok conflicting answers
    I can't manage to get to 100g so I guess it isn't as easy as I thought.
  • CasperNaegle
    CasperNaegle Posts: 936 Member
    There is lots of debate the whether higher protein is an advantage.. If you are in a deficit there has been some significant studies to show that higher protein will help you maintain and even gain some muscle depending on your current muscle mass, lifting history, etc. I would definitely do at least 1 gram per pound, In a deficit if you lift I would even go up to 1.2 grams per pound. what do you eat for your protein? There are lots of great options, egg whites, lean meats, whey protein shakes, protein mixes for brownies, doughnuts.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    superhockeymom wrote: »
    Ok conflicting answers
    I can't manage to get to 100g so I guess it isn't as easy as I thought.

    It's not hard but overeating protein by a bit is better than under eating, particularly when you are in a deficit. 1g/lb of body weight is too much but won't hurt you and even .8g/lb is only required by elite/professional strength sport athletes -- think football, wrestling and Olympic lifters. Endurance athletes and military on exercise need about .7g/lb of fat and most people with average jobs need between .4 and .6g. So where does that leave you? Just aim for .7g to 1g per pound and you'll be fine. You don't have to get too complicated just pick a number that's easy to hit and call it a day.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited September 2016
    superhockeymom wrote: »
    Ok conflicting answers
    I can't manage to get to 100g so I guess it isn't as easy as I thought.

    OP is the 100 gr at .8 or 1.0 gram per body weight? Are you doing keto?

    edited to add: if you are doing keto you can go as low as .6 and stay within a healthy protein level, if you are lifting weights or perhaps doing moderate volumes of exercise (as in athletic) consider going a bit higher somewhere between .6 and 1.0.

    :)
  • auddii
    auddii Posts: 15,357 Member
    edited September 2016
    What is your calorie goal that getting 100g of protein is difficult?


    ETA: At 5'8", you weigh 120lbs and you're actively trying to lose weight?
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    auddii wrote: »
    What is your calorie goal that getting 100g of protein is difficult?


    ETA: At 5'8", you weigh 120lbs and you're actively trying to lose weight?

    Good call..

    I looked at the diary and OP in the recent past has been under eating by a lot. Curious.. :)
  • kshama2001
    kshama2001 Posts: 28,052 Member
    auddii wrote: »
    What is your calorie goal that getting 100g of protein is difficult?


    ETA: At 5'8", you weigh 120lbs and you're actively trying to lose weight?

    She's not happy with how she looks. In another thread, we suggested weight lifting. She said her shoulder is injured.

    Patti - you've got the whole lower body to work with :)
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    kshama2001 wrote: »
    auddii wrote: »
    What is your calorie goal that getting 100g of protein is difficult?


    ETA: At 5'8", you weigh 120lbs and you're actively trying to lose weight?

    She's not happy with how she looks. In another thread, we suggested weight lifting. She said her shoulder is injured.

    Patti - you've got the whole lower body to work with :)

    I just read that thread. And I feel stupid now.. ;)

    Usually check for these things.. gotta do better in the future.. sigh :(
  • AnnPT77
    AnnPT77 Posts: 34,225 Member
    If you (generic you) are calculating protein needs, but are still substantially overweight (as OP appears not to be!), I'd recommend calculating the bodyweight-based protein goals using your healthy goal weight, if you don't know your lean body mass. It's your lean mass that requires protein to maintain itself, the fat doesn't. That's why you base it on healthy goal weight.

    Personally, I targeted 0.6-0.8g protein per pound of goal weight while losing weight. (Yes, I do mean pound, not kg.) Some people recommend more, such those above suggesting 1g/pound.

    OP, now that I'm in maintenance at 120 pounds myself, I go for a daily minimum of 100g, and usually significantly exceed that despite being vegetarian, on a calorie level that works for me as someone shorter than you (5'5"), older than you (60 y/o), and hypothyroid besides.

    So, yes, it would be good for you to up your protein game a bit. This thread is useful:

    Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...

    And granny sez: Please reconsider whether your weight loss goal is a healthy one, if you're truly 5'8" and 120 pounds already. Please consult with your doctor or medical team, to get an independent, health-oriented view.
  • eburns55555
    eburns55555 Posts: 26 Member
    Greek Yogurt
  • kshama2001
    kshama2001 Posts: 28,052 Member
    RoxieDawn wrote: »
    kshama2001 wrote: »
    auddii wrote: »
    What is your calorie goal that getting 100g of protein is difficult?


    ETA: At 5'8", you weigh 120lbs and you're actively trying to lose weight?

    She's not happy with how she looks. In another thread, we suggested weight lifting. She said her shoulder is injured.

    Patti - you've got the whole lower body to work with :)

    I just read that thread. And I feel stupid now.. ;)

    Usually check for these things.. gotta do better in the future.. sigh :(

    Naw, it's one thing if you didn't read through the thread you're posting in, but no one expects you to be responsible for all the thousands of other threads ;)
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited September 2016
    @superhockeymom I see in your feed your goal is to stay under 20 g carbs - the successful low carbers here do low carb, high fat and eat extra sodium. See @Sabine_Stroehm and @nvmomketo's posts in http://community.myfitnesspal.com/en/discussion/10454370/macros-for-low-carb-diet

    However, I am concerned that you will be seriously undereating if you jump into low carb. Are you really at 120 pounds now?

    And a calorie goal of 1056 is completely inappropriate for someone who is 5'8", plans to walk 12,000 steps, and doesn't believe in eating exercise calories back.
  • superhockeymom
    superhockeymom Posts: 2,000 Member
    kshama2001 wrote: »
    @superhockeymom I see in your feed your goal is to stay under 20 g carbs - the successful low carbers here do low carb, high fat and eat extra sodium. See @Sabine_Stroehm and @nvmomketo's posts in http://community.myfitnesspal.com/en/discussion/10454370/macros-for-low-carb-diet

    However, I am concerned that you will be seriously undereating if you jump into low carb. Are you really at 120 pounds now?

    And a calorie goal of 1056 is completely inappropriate for someone who is 5'8", plans to walk 12,000 steps, and doesn't believe in eating exercise calories back.

    I wish I was 120 that's my goal weight.
    If I was there I would perhaps be looking to up my protein but wouldn't be trying to lose weight.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    superhockeymom wrote: »
    kshama2001 wrote: »
    @superhockeymom I see in your feed your goal is to stay under 20 g carbs - the successful low carbers here do low carb, high fat and eat extra sodium. See @Sabine_Stroehm and @nvmomketo's posts in http://community.myfitnesspal.com/en/discussion/10454370/macros-for-low-carb-diet

    However, I am concerned that you will be seriously undereating if you jump into low carb. Are you really at 120 pounds now?

    And a calorie goal of 1056 is completely inappropriate for someone who is 5'8", plans to walk 12,000 steps, and doesn't believe in eating exercise calories back.

    I wish I was 120 that's my goal weight.
    If I was there I would perhaps be looking to up my protein but wouldn't be trying to lose weight.

    I don't know where the other posters got 120...I do know you're not nearly overweight enough to be able to healthfully sustain a massive calorie deficit.
  • auddii
    auddii Posts: 15,357 Member
    kshama2001 wrote: »
    superhockeymom wrote: »
    kshama2001 wrote: »
    @superhockeymom I see in your feed your goal is to stay under 20 g carbs - the successful low carbers here do low carb, high fat and eat extra sodium. See @Sabine_Stroehm and @nvmomketo's posts in http://community.myfitnesspal.com/en/discussion/10454370/macros-for-low-carb-diet

    However, I am concerned that you will be seriously undereating if you jump into low carb. Are you really at 120 pounds now?

    And a calorie goal of 1056 is completely inappropriate for someone who is 5'8", plans to walk 12,000 steps, and doesn't believe in eating exercise calories back.

    I wish I was 120 that's my goal weight.
    If I was there I would perhaps be looking to up my protein but wouldn't be trying to lose weight.

    I don't know where the other posters got 120...I do know you're not nearly overweight enough to be able to healthfully sustain a massive calorie deficit.

    Sorry, that was me, she said 100g, and I thought that was .8g per lb bw as suggested.


    But OP, you still have a very low calorie goal. It would be much easier for you to hit your protein levels if you ate at a moderate calorie deficit (including exercise calories).

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