How much protein should one consume?

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samonaban
samonaban Posts: 2 Member
in Health and Weight Loss
Hi guys, so i have been taking notes and reading information/facts on how to lose weight and I’ve read somewhere that you should consume 1g of protein for every pound you weigh as it helps fasten your metabolism. Is this true, can yall confirm? :)
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  • saintor1
    saintor1 Posts: 376 Member
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    RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,

    https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

    There actually are benefits for going low-protein.
    https://www.medicalnewstoday.com/articles/325197.php#general-benefits



  • Onedaywriter
    Onedaywriter Posts: 324 Member
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    Nony_Mouse wrote: »

    Generally 0.6-0.8g per lb of ideal/goal weight, or 1g per lb of lean body mass is sufficient. But no, it won't speed up your metabolism. What it will do is help preserve your muscle mass while you're losing weight.

    I ageee. I do find protein helps keep me satiated longer than carbs. I’m set at 30% of my calorie intake from protein which has me right in there at about 0.76g per pound of goal weight. I do have a bit of a hard time achieving this some because I’m a carbo maniac!!
  • AnnPT77
    AnnPT77 Posts: 32,324 Member
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    This is a good survey of recent research, written for a non-scientist audience, that covers different circumstances:

    https://examine.com/nutrition/how-much-protein-do-you-need/

    They even have a spiffy protein "calculator" now:

    https://examine.com/nutrition/protein-intake-calculator/
  • nationalvillage3215
    nationalvillage3215 Posts: 78 Member
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    Amount of protein and how it correlates to weight loss has always been confusing to me. Seems like a lot of products are pushing high protein content. When I have had problems losing weight I have been told to cut back on protein (weight watchers). Everything I read says for women 60 grams per day is all that is required to maintain a healthy level. MFP also calculated 60 grams to be my daily macro. However in the last week and a half I have followed the Cleveland Clinic 1200 calorie 3 day meal plan and the protein per day is anywhere from 88 to 130 grams. I have been more successful with this meal plan than any other 1200 calorie daily diet so far! Go figure.
  • lynn_glenmont
    lynn_glenmont Posts: 9,986 Member
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    AnnPT77 wrote: »
    This is a good survey of recent research, written for a non-scientist audience, that covers different circumstances:

    https://examine.com/nutrition/how-much-protein-do-you-need/

    They even have a spiffy protein "calculator" now:

    https://examine.com/nutrition/protein-intake-calculator/

    I don't know. They're selling supplements, which doesn't give me great confidence in the objectivity of their recommendations.
  • designerdiscounts
    designerdiscounts Posts: 517 Member
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    I’m 46 yrs old, female, 5’4” and weigh just under 130. My goal is to body recomp - lose some fat, gain some muscle. My protein goal is 100 grams per day. When I had my body fat tested, my lean body mass was just under 95 pounds and I was told to strive for 1 gram of protein per pound of lean body mass. This has worked well for me - I no longer feel like I’m starving myself.
  • cwolfman13
    cwolfman13 Posts: 41,874 Member
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    samonaban wrote: »
    Hi guys, so i have been taking notes and reading information/facts on how to lose weight and I’ve read somewhere that you should consume 1g of protein for every pound you weigh as it helps fasten your metabolism. Is this true, can yall confirm? :)

    1g per Lb of body weight is excessive, particularly if you're overweight. .6-.8 grams per Lb of healthy body weight is good...for many people this is going to be close to 1g per Lb of LBM
  • cwolfman13
    cwolfman13 Posts: 41,874 Member
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    saintor1 wrote: »
    RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,

    https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

    There actually are benefits for going low-protein.
    https://www.medicalnewstoday.com/articles/325197.php#general-benefits



    The Harvard article even states that it is a minimum for a sedentary individual. Active people in general need more because more muscle is being broken down and protein helps in repair. It's also beneficial for people that are dieting as it helps to preserve muscle...it's not just for body building and building muscle.
  • erjones11
    erjones11 Posts: 422 Member
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    cwolfman13 wrote: »
    samonaban wrote: »
    Hi guys, so i have been taking notes and reading information/facts on how to lose weight and I’ve read somewhere that you should consume 1g of protein for every pound you weigh as it helps fasten your metabolism. Is this true, can yall confirm? :)

    1g per Lb of body weight is excessive, particularly if you're overweight. .6-.8 grams per Lb of healthy body weight is good...for many people this is going to be close to 1g per Lb of LBM

    One should define LBM or find a way to get there, here is a link to help you determine your LBM :

    https://www.calculator.net/lean-body-mass-calculator.html?ctype=standard&csex=m&cage=n&cheightfeet=6&cheightinch=11&cpound=160&cheightmeter=180&ckg=60&x=67&y=20

  • mmapags
    mmapags Posts: 8,934 Member
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    erjones11 wrote: »
    cwolfman13 wrote: »
    samonaban wrote: »
    Hi guys, so i have been taking notes and reading information/facts on how to lose weight and I’ve read somewhere that you should consume 1g of protein for every pound you weigh as it helps fasten your metabolism. Is this true, can yall confirm? :)

    1g per Lb of body weight is excessive, particularly if you're overweight. .6-.8 grams per Lb of healthy body weight is good...for many people this is going to be close to 1g per Lb of LBM

    One should define LBM or find a way to get there, here is a link to help you determine your LBM :

    https://www.calculator.net/lean-body-mass-calculator.html?ctype=standard&csex=m&cage=n&cheightfeet=6&cheightinch=11&cpound=160&cheightmeter=180&ckg=60&x=67&y=20

    Or not. There is no precise way of determining lean body mass. Eric Helms, a PHD and published protein reseacher as well as a competitive natural body builder recommends using .8 grams per lb of body weight as a reasonable approximation. In a research summary he wrote, the sweet spot is between 1 gram per lb of LBM. His .8 grams per lb of body weight should be in that zone for most people.
  • earlnabby
    earlnabby Posts: 8,171 Member
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    Carlos_421 wrote: »
    nationalvillage3215 wrote: »
    Amount of protein and how it correlates to weight loss has always been confusing to me. Seems like a lot of products are pushing high protein content. When I have had problems losing weight I have been told to cut back on protein (weight watchers). Everything I read says for women 60 grams per day is all that is required to maintain a healthy level. MFP also calculated 60 grams to be my daily macro. However in the last week and a half I have followed the Cleveland Clinic 1200 calorie 3 day meal plan and the protein per day is anywhere from 88 to 130 grams. I have been more successful with this meal plan than any other 1200 calorie daily diet so far! Go figure.

    From what I've learned, WW coaches know little more than how to encourage you to count points and weight you in every week.
    Most that attempt to offer nutritional advice should not.

    The official Weight Watchers recommendations are to pay attention to what fills you up/satisfies you more (higher protein, fat, or carbs) and skew your selections towards those foods. It has been several years so it may have changed but this is how it was last time I went.
  • earlnabby
    earlnabby Posts: 8,171 Member
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    mmapags wrote: »
    erjones11 wrote: »
    cwolfman13 wrote: »
    samonaban wrote: »
    Hi guys, so i have been taking notes and reading information/facts on how to lose weight and I’ve read somewhere that you should consume 1g of protein for every pound you weigh as it helps fasten your metabolism. Is this true, can yall confirm? :)

    1g per Lb of body weight is excessive, particularly if you're overweight. .6-.8 grams per Lb of healthy body weight is good...for many people this is going to be close to 1g per Lb of LBM

    One should define LBM or find a way to get there, here is a link to help you determine your LBM :

    https://www.calculator.net/lean-body-mass-calculator.html?ctype=standard&csex=m&cage=n&cheightfeet=6&cheightinch=11&cpound=160&cheightmeter=180&ckg=60&x=67&y=20

    Or not. There is no precise way of determining lean body mass. Eric Helms, a PHD and published protein reseacher as well as a competitive natural body builder recommends using .8 grams per lb of body weight as a reasonable approximation. In a research summary he wrote, the sweet spot is between 1 gram per lb of LBM. His .8 grams per lb of body weight should be in that zone for most people.

    Per that calculator I am eating a little over 1g per lb. of LBM but my doctor and RD are OK with me eating higher protein. I need to eat moderate carbs since I am T2Dm AND I need to eat moderate fat because my gallbladder has been removed and I am one of the 20% or so who has ongoing issues metabolizing it. Protein is all that is left. My macro split is 35% carb, 35% protein, and 30% fat and all my systems seem happy with that.
  • saintor1
    saintor1 Posts: 376 Member
    edited February 2020
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    cwolfman13 wrote: »
    saintor1 wrote: »
    RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,

    https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

    There actually are benefits for going low-protein.
    https://www.medicalnewstoday.com/articles/325197.php#general-benefits



    The Harvard article even states that it is a minimum for a sedentary individual.

    That's Harvard's version. I don't think that original RDA/DRI even says that. We eat way too much proteins for nothing,
    https://www.wri.org/resources/charts-graphs/people-eating-more-protein-wealthy-regions
  • AnnPT77
    AnnPT77 Posts: 32,324 Member
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    lemurcat2 wrote: »
    cwolfman13 wrote: »
    saintor1 wrote: »
    RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,

    https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

    There actually are benefits for going low-protein.
    https://www.medicalnewstoday.com/articles/325197.php#general-benefits



    The Harvard article even states that it is a minimum for a sedentary individual. Active people in general need more because more muscle is being broken down and protein helps in repair. It's also beneficial for people that are dieting as it helps to preserve muscle...it's not just for body building and building muscle.

    To add to this, here is a piece that vegan RD Jack Norris did on protein. https://veganhealth.org/protein-part-2/#dri

    About athletes (this is pretty much the same as in Examine): "The Institute of Medicine, which sets the RDAs, doesn’t recommend higher protein intakes for athletes. However, in a 2016 joint position paper on nutrition and athletic performance, the American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics (AND), and Dietitians of Canada recommend higher protein intakes for athletes and also suggest that athletes should give some attention to timing of protein intake (18). They don’t differentiate between strength and endurance athletes in making the following recommendations:

    Dietary protein intake necessary to support metabolic adaptation, repair, remodeling, and for protein turnover generally ranges from 1.2 to 2.0 g/kg/ day.

    Daily protein needs should be met with a meal plan providing a regular spread of moderate amounts of high-quality protein across the day and following strenuous training sessions. Muscle protein synthesis is maximized by consumption of 0.3 grams protein/kg body weight every three to five hours, including consumption of this amount within two hours following exercise.

    However, there are still questions about optimal intake and timing of protein for athletes. A 2017 meta-analysis of the effects of protein intakes among strength athletes found that timing of protein intake was not important for gains in muscle mass and strength (19). They suggested that a daily protein intake of 1.6 g/kg/day, separated into 0.25 g/kg doses, was sufficient for muscle protein synthesis."

    He also recommended more for vegans (to make sure all amino acids were covered) and those over 60 (the reasons are in the piece): "The research reviewed here isn’t a great substitute for a nitrogen or protein synthesis study on vegans, but for now, it’s the best evidence we have. The takeaway message is that vegans, and particularly vegan women, should eat plenty of lysine-rich foods. Vegans might want to err on the side of getting more protein, preferably 1.0 g/kg of healthy body weight. Vegans over 60 should aim for 1.0–1.3 g/kg."

    Someone losing weight is not specifically addressed, but in many ways they face the same need for extra protection for muscle as athletes" (that's the reasoning in the Examine piece, backed by some studies). Given that weight loss can cause muscle loss (and will to some extent) doing what you can to counteract that makes sense.

    The 1.2-2 kg/day works out to .55-.9 g/lb or pretty similar to the 0.6-0.8 g per lb of a healthy goal weight normally recommended here (Norris also points out that since the numbers are based on assumed lean mass that there's no need to eat more to support excess fat).

    Someone at maintenance not trying to gain muscle and not doing vigorous exercise could safely eat less.

    100% agree, based on my reading (and speaking as a long term vegetarian and aspiring elder athlete).
  • Theoldguy1
    Theoldguy1 Posts: 2,465 Member
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    saintor1 wrote: »
    cwolfman13 wrote: »
    saintor1 wrote: »
    RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,

    https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

    There actually are benefits for going low-protein.
    https://www.medicalnewstoday.com/articles/325197.php#general-benefits



    The Harvard article even states that it is a minimum for a sedentary individual.

    That's Harvard's version. I don't think that original RDA/DRI even says that. We eat way too much proteins for nothing,
    https://www.wri.org/resources/charts-graphs/people-eating-more-protein-wealthy-regions

    If you look at the chart in the article it's showing an average daily protein requirement of 50g (or basically halfway between the MINIMUM for sedentary women and men.

    ulr1etfug9e5.png

    Sorry I will ignore the posted article's advice.

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