Figuring out protein intake.

soulakelly
soulakelly Posts: 4 Member
in Food and Nutrition
Hiya everyone!

I’m a student in university who also works 3-4 late night shifts (about 10 hours) in a busy bar/nightclub. I’m usually running around and on my feet during this time. I get in a minimum of 3 weight lifting sessions a week but don’t always have time for cardio, but I figure I’m on my feet a lot in work anyway!

I have been in to fitness and exercising for a few years now although I have never been strict enough on my calorie intake to reach my goal weight - although I have definitely increased my muscle, I can see that in my legs.

My question is about how much protein I should be eating a day, or what % to split my calories for it in order to maintain as much as my muscle that I can whilst cutting?

I am about 1cm under 5’ft, so I’m very small. I weigh 115 pounds and am looking to get to about 107, so I understand the margin for error in my calories is quite small!

Currently eating 1250 calories a day, weighing my food using a scales etc, and in the days I’m doing a 10 hour shift or do a very intense workout I’ll eat 1350.

How much protein is adequate for me on a daily basis? I see completely different figures all the time and just wondering what’s right!

Thanks in advance

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    .8 grams per pound of lean mass is a good place to start
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    malibu927 wrote: »
    .8 grams per pound of lean mass is a good place to start

    This. I'd just go with 0.8g per lb, especially if you're in a deficit - higher protein will help retain muscle in a deficit

    Your muscle definition in you legs comes from getting leaner, not likely from gaining muscle..
  • notreallychris
    notreallychris Posts: 501 Member
    malibu927 wrote: »
    .8 grams per pound of lean mass is a good place to start
    livingleanlivingclean wrote: »
    malibu927 wrote: »
    .8 grams per pound of lean mass is a good place to start

    This. I'd just go with 0.8g per lb, especially if you're in a deficit - higher protein will help retain muscle in a deficit

    Your muscle definition in you legs comes from getting leaner, not likely from gaining muscle..

    +1
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    livingleanlivingclean wrote: »
    malibu927 wrote: »
    .8 grams per pound of lean mass is a good place to start

    This. I'd just go with 0.8g per lb, especially if you're in a deficit - higher protein will help retain muscle in a deficit

    Your muscle definition in you legs comes from getting leaner, not likely from gaining muscle..

    This

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