Protein question
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fdhunt1
Posts: 222 Member
How many grams of protein do you consume per Kg of lean body mass in your macros? I have heard the range of 0.5g - 0.8g, but I want to hear what worked from successful people.
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I guess I'm successful given I lost my excess 60+ and have kept it off for 4 years. Non keto.
I don't know my lean body mass and tend not to complicate things so use a number i know which is my weight/ideal weight. That said, I currently eat very low carb of ~50 grams total per day and split the remainder of calories between protein and fat.
That's about 100 grams each so regarding protein... about 1.5 grams per kg of body weight or .72/pound of body weight.
The .5 to .8 per kg of LBM you mention is low in my opinion. Even lower than the RDA of .8 per kg of body weight considered the adequate/minimum amount for health for 97% of the population. Applied to me your range would be 29-38 grams daily (assuming a LBM). The RDA for me is 50. I eat ~100.
It gets confusing because some experts reference grams/pound and others reference grams/kilogram. Some reference LBM, others reference body weight or ideal body weight. Then there is MFP with percent of calories.
ETA: Perhaps you are talking grams per meal and I assumed daily? I've seen protein amounts expressed in terms of meals. In that case, the range you indicate is about my intake though mine is on the low end.0 -
I'm eating about 0.9g per lb of LBM...which comes out to about 2g per kg of LBM...and I really don't worry if I go over on protein...but I do strength train and workout a fair bit...0
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I have done about .7g per lb. of lean mass. However, I have chronic kidney disease stage 3a, so I try not to overdo it on protein due to that. I agree with kpk54.....5-.8 per kg seems extremely low.0
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How many grams of protein do you consume per Kg of lean body mass in your macros? I have heard the range of 0.5g - 0.8g, but I want to hear what worked from successful people.
As I think about the bold "successful people" and equate that to protection of muscle versus weight loss, I can only hope I've been successful since I've never had a body scan for LBM. I feel great, every thing seems to function well, I seem to have adequate muscle for daily function plus perhaps a bit more but am not really what folks would consider "buff".
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I just meant "successful" in shedding some fat, because I have hit a stall and was just never confident in my protein macro. Also, kpk54, you nailed it with your comment of feeling great and everything functioning well as a measure of success.. That's my only motivation these days because at 61, I sure as hell ain't out to impress anyone. And as someone rather new to LCHF/Keto, I appreciate the experience & wisdom and thank you all for the feedback.1
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I just meant "successful" in shedding some fat, because I have hit a stall and was just never confident in my protein macro. Also, kpk54, you nailed it with your comment of feeling great and everything functioning well as a measure of success.. That's my only motivation these days because at 61, I sure as hell ain't out to impress anyone. And as someone rather new to LCHF/Keto, I appreciate the experience & wisdom and thank you all for the feedback.
LOL. We're Twinkies then. I'm 64.0 -
Whatever method you use just keep in mind it’s a minimum protein recommendation not a maximum like carbs and fat are. It’s ok to eat more protein. You just want to make sure you get at least the recommended amount.2
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