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Is it really possible to eat 245g of protein a day at 245 pounds?

tonjuneetonjunee Posts: 9Member Member Posts: 9Member Member
Hi,

I'm wondering if it's possible to consume 245 grams of protein being at 245 pounds right now (without protein supplements).

To reach this marco ratio wouldn't I go over the caloric deficit level every time trying to consume 245g of protein?
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Replies

  • lemurcat2lemurcat2 Posts: 3,139Member Member Posts: 3,139Member Member
    Sure, it's possible, depending on what your cals are and what else you are willing to sacrifice.

    But why would you? Normal recommendation (even for those who are active and losing weight and wanting to retain muscle) is more like .8-1 g per lb of lean mass. You can roughly estimate that with a .6-.8 g per lb of your goal weight. If you have lots to lose, that will be a much lower number than you are trying to hit now. If you are close to goal, then your calories would presumably be reasonably high, as you wouldn't want a steep deficit.

    Source is Examine.com and the sources linked on the articles about protein there, among others.
  • sijomialsijomial Posts: 15,256Member Member Posts: 15,256Member Member
    As that's only 980 cals makes me wonder what your calorie goal is?
    It's clearly not impossible. So to answer your question yes it is possible to eat 245g of protein and not exceed a reasonable calorie goal.

    (Whether 245g is actually a suitable protein goal for you is another matter entirely.)
  • tonjuneetonjunee Posts: 9Member Member Posts: 9Member Member
    lemurcat2 wrote: »
    Sure, it's possible, depending on what your cals are and what else you are willing to sacrifice.But why would you? Normal recommendation (even for those who are active and losing weight and wanting to retain muscle) is more like .8-1 g per lb of lean mass.

    Right, yeah. The 0.8-1 g per lb sounds like what I've heard from bodybuilders who recommended 1 g per lb. I am trying to lose fat and keep muscle.

    I've worked out the macros and I can never hit 245 grams of protein without going over my caloric deficit limit.

    Sure I could reach 245 grams of protein eating pure beef all day, but then that would just get me under the caloric deficit level with no carbs whatsoever.

    Is this correct?
  • tonjuneetonjunee Posts: 9Member Member Posts: 9Member Member
    sijomial wrote: »
    As that's only 980 cals makes me wonder what your calorie goal is?
    It's clearly not impossible. So to answer your question yes it is possible to eat 245g of protein and not exceed a reasonable calorie goal.

    How did you get 980 cal for 245 g of protein?

    I see for ground beef it is 250 calories for 100 grams, but only 26 grams of protein in the 100 grams. My source is below:

    https://www.google.com/search?client=firefox-b-d&q=beef+calories

    So if I go 250 calories X 9 = 2250 calories ( my deficit is 2400 calories)
    then 26 grams of protein X 9 = 234 grams of protein ( I'm close to 245 grams at 245 pounds)

    Sure I reach my goal, but then there are no room for carbohydrates. Thus to take carbs I would only go over my caloric deficit.
    edited September 9
  • lemurcat2lemurcat2 Posts: 3,139Member Member Posts: 3,139Member Member
    tonjunee wrote: »
    lemurcat2 wrote: »
    Sure, it's possible, depending on what your cals are and what else you are willing to sacrifice.But why would you? Normal recommendation (even for those who are active and losing weight and wanting to retain muscle) is more like .8-1 g per lb of lean mass.

    Right, yeah. The 0.8-1 g per lb sounds like what I've heard from bodybuilders who recommended 1 g per lb. I am trying to lose fat and keep muscle.

    I've worked out the macros and I can never hit 245 grams of protein without going over my caloric deficit limit.

    Sure I could reach 245 grams of protein eating pure beef all day, but then that would just get me under the caloric deficit level with no carbs whatsoever.

    Is this correct?

    You haven't said what your calorie goal is, but you absolutely do not need to eat that much protein (1 g per lb with weight to lose) to keep muscle and lose fat.

    I see 247 g protein for 1320 cal worth of chicken breast, which should leave you room for other foods too. I don't recommend, however.
    edited September 9
  • kimny72kimny72 Posts: 13,730Member Member Posts: 13,730Member Member
    tonjunee wrote: »
    sijomial wrote: »
    As that's only 980 cals makes me wonder what your calorie goal is?
    It's clearly not impossible. So to answer your question yes it is possible to eat 245g of protein and not exceed a reasonable calorie goal.

    How did you get 980 cal for 245 g of protein?

    I see for ground beef it is 250 calories for 100 grams, but only 26 grams of protein in the 100 grams. My source is below:

    https://www.google.com/search?client=firefox-b-d&q=beef+calories

    So if I go 250 calories X 9 = 2250 calories ( my deficit is 2400 calories)
    then 26 grams of protein X 9 = 234 grams of protein ( I'm close to 245 grams at 245 pounds)

    Sure I reach my goal, but then there are no room for carbohydrates. Thus to take carbs I would only go over my caloric deficit.

    Carbs and Protein are 4 calories per gram, Fat is 9 calories per gram. Many of the calories in that ground beef are from fat, not protein. Working in leaner sources of protein will make it easier to hit your goal.
    edited September 9
  • nutmegoreonutmegoreo Posts: 14,638Member Member Posts: 14,638Member Member
    I would start with evaluating if that protein goal is really necessary. What is your goal weight? .8g of that would likely be a better target. It will still be enough to help preserve muscle and will still give you enough room in your calories for other foods.
    edited September 9
  • HooliekomHooliekom Posts: 35Member Member Posts: 35Member Member
    tonjunee wrote: »

    How did you get 980 cal for 245 g of protein?

    Protein has 4 calories per gram, so it works like this: 245 x 4 = 980 :)


  • nutmegoreonutmegoreo Posts: 14,638Member Member Posts: 14,638Member Member
    kimny72 wrote: »
    tonjunee wrote: »
    sijomial wrote: »
    As that's only 980 cals makes me wonder what your calorie goal is?
    It's clearly not impossible. So to answer your question yes it is possible to eat 245g of protein and not exceed a reasonable calorie goal.

    How did you get 980 cal for 245 g of protein?

    I see for ground beef it is 250 calories for 100 grams, but only 26 grams of protein in the 100 grams. My source is below:

    https://www.google.com/search?client=firefox-b-d&q=beef+calories

    So if I go 250 calories X 9 = 2250 calories ( my deficit is 2400 calories)
    then 26 grams of protein X 9 = 234 grams of protein ( I'm close to 245 grams at 245 pounds)

    Sure I reach my goal, but then there are no room for carbohydrates. Thus to take carbs I would only go over my caloric deficit.

    Carbs and Protein are 4 calories per gram, Fat is 9 calories per gram. Many of those calories are from fat, not protein. Working in leaner sources of protein will make it easier to hit your goal.

    Yes, depending on the cut, beef can be fairly fatty. Same with pork and fish. Leaner cuts of meats, chicken breast, egg whites, tuna are all leaner protein sources.
  • tonjuneetonjunee Posts: 9Member Member Posts: 9Member Member
    lemurcat2 wrote: »
    You haven't said what your calorie goal is, but you absolutely do not need to eat that much protein (1 g per lb with weight to lose) to keep muscle and lose fat.

    So can I take 0.8 grams of protein per pound instead?

    Right now my caloric goal is around 2400 per day, but I'm thinking of dropping it another 300 calories. I am sedentary with working out 4 times a week and cardio around 3 times a week.
    edited September 9
  • MikePTYMikePTY Posts: 2,955Member, Premium Member Posts: 2,955Member, Premium Member
    In the paraphrased words of Selena Gomez: "I mean you could, but why would you want to?" It is certainly possible. But for muscle maintenance you by no means need to eat that much. There is no one universal recommended protein intake amount, but 1g per pound of body weight is excessive to all of them. Different estimates I've heard range from 0.6g to 0.8g of your goal weight to 0.8g to 1g per pound of lean mass. Both methods should bring you to a protein goal of less than 200g.
  • lemurcat2lemurcat2 Posts: 3,139Member Member Posts: 3,139Member Member
    tonjunee wrote: »
    lemurcat2 wrote: »
    You haven't said what your calorie goal is, but you absolutely do not need to eat that much protein (1 g per lb with weight to lose) to keep muscle and lose fat.

    So can I take 0.8 grams of protein per pound instead?

    The protein you need is based on your lean mass. If you know what that is (most don't), you could eat about 0.8-1 g per lb of that. A good way to estimate instead is 0.6-0.8 g per lb of a healthy goal weight. Take the higher end to be extra careful if you want.

    So when I was 180 and had a goal weight of 120, I aimed for 0.8x120 or 96 g of protein.
  • kimny72kimny72 Posts: 13,730Member Member Posts: 13,730Member Member
    You also seem to be conflating calories, food weight, and macro grams.

    100g of ground beef = x grams of protein, y grams of fat, and z grams of water.

    And I agree with everyone else - while you could eat 245g of protein, it isn't necessary. That 1g per pound recommendation is usually 1g per lb of lean mass, or per lb of goal weight if you don't know your lean mass.
  • tonjuneetonjunee Posts: 9Member Member Posts: 9Member Member
    kimny72 wrote: »
    Carbs and Protein are 4 calories per gram, Fat is 9 calories per gram. Many of the calories in that ground beef are from fat, not protein. Working in leaner sources of protein will make it easier to hit your goal.

    You might be right. The one thing I do see is chicken breasts at 31g of protein per 165 calories.

    So if I take 31g of chicken breast X 8 = 248 grams of protein
    Which is 165 calories X 8 = 1320 calories

    Which means I have around 1000 more calories to play with. But, I only see chicken breasts this high. Fish and other sources of protein don't seem to beat ground beef at 26 g of protein.

    Do I have the right source for chicken breasts? It can't be this high, can it?

    https://www.healthline.com/nutrition/calories-in-chicken#breast
  • lemurcat2lemurcat2 Posts: 3,139Member Member Posts: 3,139Member Member
    Chicken breast is that high -- I gave the numbers above. Whitefish like cod is even higher -- eat insane amounts of cod to hit it in under 1150 cal.

    But really, don't bother.
  • tonjuneetonjunee Posts: 9Member Member Posts: 9Member Member
    kimny72 wrote: »
    You also seem to be conflating calories, food weight, and macro grams.

    100g of ground beef = x grams of protein, y grams of fat, and z grams of water.

    And I agree with everyone else - while you could eat 245g of protein, it isn't necessary. That 1g per pound recommendation is usually 1g per lb of lean mass, or per lb of goal weight if you don't know your lean mass.

    Oh, so it's to measure protein against only my lean body mass?
    edited September 9
  • tonjuneetonjunee Posts: 9Member Member Posts: 9Member Member
    Edit: accidentally double posted

    edited September 9
  • quiksylver296quiksylver296 Posts: 25,447Member Member Posts: 25,447Member Member
    tonjunee wrote: »
    kimny72 wrote: »
    You also seem to be conflating calories, food weight, and macro grams.

    100g of ground beef = x grams of protein, y grams of fat, and z grams of water.

    And I agree with everyone else - while you could eat 245g of protein, it isn't necessary. That 1g per pound recommendation is usually 1g per lb of lean mass, or per lb of goal weight if you don't know your lean mass.

    Oh, so it's to measure protein against only my lean body mass?

    Yes.
  • tonjuneetonjunee Posts: 9Member Member Posts: 9Member Member
    lemurcat2 wrote: »
    Chicken breast is that high -- I gave the numbers above. Whitefish like cod is even higher -- eat insane amounts of cod to hit it in under 1150 cal.

    But really, don't bother.

    I can't eat cod actually. I can only eat basa, but I think I'm starting to see the numbers differently now.

    Before I was looking at measuring protein and the weight of the meat rather than protein and calories.

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