Protien help

gaz458

HI, so when you research on protien in take it says 8.g per 1kg of body weight so say 80kg man will need only 64g of protien. So I'm wanting to build muscle but I'm also a cyclist, so research says 1.8-2.5gram per kg of body weight, so I went 2gram per kg so 160g protien a day sorted, when I add exercise into myfitness pal lets say cycle day I cycle for 3 hours it then says I need 230g for that day? Do I need that or do you still go off the 160g ? I'm having chicken tuna eggs and still have 3 shakes to reach the target, cheers

skinnyrev2b

It's .8 to 1lbs lean body weight. Rather than existing bw, assuming you're not already at goal.
MFP also doesn't work that way. At least, I've not been able to work it out. So I aim for the same amount of protein a day (ish. In the region of 80-100gs, given the middle of my healthy weight band is 130lbs. But with a bf% of (probably) 25%, so not particularly lean...

cwolfman13

gaz458 wrote: »

HI, so when you research on protien in take it says 8.g per 1kg of body weight so say 80kg man will need only 64g of protien. So I'm wanting to build muscle but I'm also a cyclist, so research says 1.8-2.5gram per kg of body weight, so I went 2gram per kg so 160g protien a day sorted, when I add exercise into myfitness pal lets say cycle day I cycle for 3 hours it then says I need 230g for that day? Do I need that or do you still go off the 160g ? I'm having chicken tuna eggs and still have 3 shakes to reach the target, cheers

MFP uses % of calories...so when your calories increase when logging exercise, your macros also increase as your macros are what make up your calories. 4 calories per gram of carbohydrate or protein and 9 calories per gram of dietary fat...that is how your calories are determined.

No...you don't need to eat 230g of protein, that's ridiculous.

angelameu

Hey, kinda jumping on this thread.. I signed up for a 8 week program to loose some weight, and start lifting to get fit at the same time.. I really don't know, but just for the meals it self, i got this total 138 grams of protien.. and from what i understand is another scoop of power in the morning and another one at night after each work out... that would be another 50grams.. isn't that excessive? any help would be FANTASTIC

lemurcat2

2 g per kg seems like a good goal for an active person, especially if you are trying to lose a bit or gain muscle, and especially if you don't have a lot to lose, which I am guessing you may not if an 80 kg man.

If you set protein that way, there is no reason to eat more just because you exercise. You can hit your 160 g protein and then use the extra cals however you like.

I2k4

Be sure the Activity Level is set for daily activity WITHOUT the Add Exercise extra boosts - otherwise it doubles the calculation. I made the mistake initially and it kicked up calories and macros too high. Since I'm pretty "sedentary" except for program exercise, setting that and then adding exercises manually as I do them creates reasonable daily targets.