Realistic Protein Goal
alcomer
Posts: 101 Member
I am on 1200 calories a day, and am trying to lose 5 more pound to my goal weight. Is 70 grams of protein a day sufficient, or should I increase it? I struggle with getting 70 g but I keep reading about how important it is to get more protein and less carbs. 5'10" 145lbs.
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Replies
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aiming for .8-1g per lean muscle mass MAY help you, but at 5'10", 145 you are at the lower end of normal weight - so you need to be tight on your logging - you have little room for error. That being said, 1200 seems REALLY low - do you have the goal weight loss for 2lbs a week or more?3
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70 grams sounds fine to me - that's been my goal all the way. It's a modest goal and can easily be accomplished with ordinary food. Enough protein is important, but more than enough is a waste. But you are 7 inches taller than me, so I would think a little more than I eat, is better for you. And I'm actually more concerned about your calorie goal. 1200 is for the short, the sendentary and the elderly. If your goal is to lose weight, your primary goal is to stick to a calorie deficit, and enough protein can help you do that. Protein does not make you lose weight. "More" and "less" doesn't mean much without context. But I have found it easier to increase protein when I allowed more fat - and all three macros have to add up to 100% - so higher protein often means lower carbs. Keep in mind that more calories will also make it easier for you to reach your protein goal, even without changing your eating style.1
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I think it might be a good time to increase your calories. You're already within a healthy weight for your height and you're aiming to drop toward the bottom of the healthy weight range.6
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deannalfisher wrote: »aiming for .8-1g per lean muscle mass MAY help you, but at 5'10", 145 you are at the lower end of normal weight - so you need to be tight on your logging - you have little room for error. That being said, 1200 seems REALLY low - do you have the goal weight loss for 2lbs a week or more?
1200 is what MFP set for my goal of 1 lb a week, but I have not increased it since I lost the weight. Maybe I should increase calories instead of protein? Thanks for your advice.1 -
this is what Scooby gives for your height/weight - 1200 is significantly undereating IF you aren't eating back workout calories, and potentially even if you are...
I took a swag on age (35) and on activity (moderate 3-5 times a week) - but it gives you an idea:
BMR - 1443
calories to MAINTAIN - 2236
calories to lose (5% calorie reduction) - 2125
calories to lose (10% cal reduction) - 2013
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deannalfisher wrote: »this is what Scooby gives for your height/weight - 1200 is significantly undereating IF you aren't eating back workout calories, and potentially even if you are...
I took a swag on age (35) and on activity (moderate 3-5 times a week) - but it gives you an idea:
BMR - 1443
calories to MAINTAIN - 2236
calories to lose (5% calorie reduction) - 2125
calories to lose (10% cal reduction) - 2013
What does BMR mean? Actually I am 50, wish I was 35! and moderate is correct. Maybe I will up to 1400 and see how I do. Thanks!0 -
Is it best to follow macronutrients or just calories to lose weight.. Also how is the high protein diet0
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Are you trying to lose weight?1
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TavistockToad wrote: »Are you trying to lose weight?
I am trying to lose the last 5 lbs to get to my goal weight.
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TavistockToad wrote: »Are you trying to lose weight?
I am trying to lose the last 5 lbs to get to my goal weight.
Set mfp to lose 0.5lbs per week.
And 0.8g per lb of bodyweight is a good place to start. Though you may struggle to hit that with so few calories.
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I want to lose0
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wifeofaveteran wrote: »I want to lose
Ok. Maybe start your own thread...6 -
deannalfisher wrote: »this is what Scooby gives for your height/weight - 1200 is significantly undereating IF you aren't eating back workout calories, and potentially even if you are...
I took a swag on age (35) and on activity (moderate 3-5 times a week) - but it gives you an idea:
BMR - 1443
calories to MAINTAIN - 2236
calories to lose (5% calorie reduction) - 2125
calories to lose (10% cal reduction) - 2013
What does BMR mean? Actually I am 50, wish I was 35! and moderate is correct. Maybe I will up to 1400 and see how I do. Thanks!
BMR is what your body burns with zero activity - just by normal bodily functions
for 50, you get slightly less calories:
BMR - 1372
calories to MAINTAIN - 2127
calories to lose (5% calorie reduction) - 2021
calories to lose (10% cal reduction) - 19142 -
deannalfisher wrote: »deannalfisher wrote: »this is what Scooby gives for your height/weight - 1200 is significantly undereating IF you aren't eating back workout calories, and potentially even if you are...
I took a swag on age (35) and on activity (moderate 3-5 times a week) - but it gives you an idea:
BMR - 1443
calories to MAINTAIN - 2236
calories to lose (5% calorie reduction) - 2125
calories to lose (10% cal reduction) - 2013
What does BMR mean? Actually I am 50, wish I was 35! and moderate is correct. Maybe I will up to 1400 and see how I do. Thanks!
BMR is what your body burns with zero activity - just by normal bodily functions
for 50, you get slightly less calories:
BMR - 1372
calories to MAINTAIN - 2127
calories to lose (5% calorie reduction) - 2021
calories to lose (10% cal reduction) - 1914
To expand on this,
BMR is what your body burns with zero activity - just by normal bodily functions
NEAT (Non-Exercise Activity Thermogenesis) is the calculation MFP does. Essentially BMR * a factor for your activity level (so 1.25 for sedentary). The factors do vary from calculator to calculator for activity levels, but the idea behind them is the same. This includes all your activities (work, dog walking etc.) EXCEPT intentional exercise.
TDEE - Total Daily Energy Expenditure is another term that you will see. It is NEAT plus your exercise activities. So everything.
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TavistockToad wrote: »wifeofaveteran wrote: »I want to lose
Ok. Maybe start your own thread...
There are already many threads here on MFP about how to lose weight. I encourage you to read the sticky notes at the top of this forum and browse the first 3 pages of threads to look those with similar questions.3 -
I'm 5'8", 150lbs, age 45. 120g is the minimum i'll go for protein, it helps that i naturally gravitate toward high protein foods. A decent amount of protein and fat just keeps me happy and not hungry.2
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