MFP protein goals seem high

sarah7591

I am hoping I can explain this in a way that makes sense. On MFP my protein goal is 88. Does that seem high for a woman who is 5'6 124? I did some research and it looks like an average woman should have about 50 grams of protein per day. Why would mine be so high? Does the goal go up with the more exercise you do? I do run 4-6 miles daily. I have been drinking protein shakes to get to this level (non meat eater) and now I am wondering if I am getting more than I need. Is it unhealthy to get too much protein? Thanks in advance for reading this.

psuLemon

Since you are active, that 88 grams is a good goal. In fact, 88-125g is a good range to aim for.

And no, it's not unhealthy to eat that much protein.

collectingblues

Quite the opposite -- 50 gm is really low. 88 gm is a good goal, especially since you're active.

PAV8888

most current research seems to indicate that protein levels higher than RDI are beneficial for active people, older people, people eating at a caloric deficit, and a few more to boot.

The protein does not have to come from shakes or meat. I am sure someone will post a list of good protein sources if one is sought.

Since your food targets are based on percentages, they increase with increased activity given that with increased activity your caloric intake is expected to increase to compensate

I personally prefer to view my protein target as a range in grams. As long as I remain in that range, most of the time, I ignore whether mfp is red or green or blue.

Also I would run through my log entries and make sure that my protein amounts make sense. Sometimes the entries have inaccuracies...

AnnPT77

As a woman who is 5'5" and 125ish pounds, I go for 100g minimum, and usually exceed it. I'm active, older, vegetarian. The national nutritional standards, which sometimes suggest lower minimums, tend to be targeted at average people (who are not losing weight, active, etc.), and with the goal of avoiding deficiency (as contrasted with a goal of optimizing for performance or body composition reasons, for example). Also, some more recent research suggests higher amounts may be beneficial.

This is a useful overview, basically a summary of recent research (from a source generally regarded as science-based and neutral, that does not sell protein supplements or the like):

https://examine.com/guides/protein-intake/

They also have a protein needs estimator based on their view of those findings:

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

If you want to eat more protein, this is a good source here on MFP for finding food sources:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

strebor337

Not to argue, but there is some evidence to support an opposing viewpoint. If you're interested, I recommend a book called the China Study. The author suggests that excess protein intake can increase your levels of free radicals (if I remember correctly) and contribute to a variety of diseases. I don't buy into everything it asserts, but I do think it's wise to be balanced in terms of what we eat.

psuLemon

strebor337 wrote: »

Not to argue, but there is some evidence to support an opposing viewpoint. If you're interested, I recommend a book called the China Study. The author suggests that excess protein intake can increase your levels of free radicals (if I remember correctly) and contribute to a variety of diseases. I don't buy into everything it asserts, but I do think it's wise to be balanced in terms of what we eat.

The china study has been heavily debunked. The information I provide is directly from the top two protein metabolism researchers in the world. That would be Dr. Stuart Philips and Dr. Brad Schoenfeld. There is no one more knowledgeable about protein, than those people.

strebor337

So opposing view points are unwelcome?

psuLemon

strebor337 wrote: »

So opposing view points are unwelcome?

Opposing views are welcome. If there is evidence to support it, then its certainly a discussion point. But comparing a book against people who actually conduct research and publish research in the field is not exactly on the same playing field. Research continues to evolve and a person should continue to make decisions based on the current available evidence. The china study was published in 2004 and has received a significant amount of criticism, to include the research not supporting the conclusions.

I would ask, would you want your doctor to be current with the science or basing recommendations base off outdated science?

strebor337

As I mentioned in my original post, I don't embrace all of the recommendations of that particular book, but it provides some points that are worth considering in a balanced consideration of the question at hand. Several people have suggested that there are absolutely no adverse consequences of eating an unlimited quantity of protein, but anything consumed in excess can be unhealthy including water and oxygen. All I'm recommending is that the original poster consider the benefits of a balanced diet.

Theo166

strebor337 wrote: »

So opposing view points are unwelcome?

It's presented as solid research, which it isn't really. It's a large-scale observational study spun into a book with very black/white conclusions not really supported by the data. The 'study' may raise some good questions for further research, but you can't draw their book conclusions from the data.

Hamiltonfamily2018

I’m 5’ 6” 169 pounds and aim for 130-180 grams. I notice it’s a lot easier to lean out, muscle recovery and keeps me full.

AnnPT77

strebor337 wrote: »

As I mentioned in my original post, I don't embrace all of the recommendations of that particular book, but it provides some points that are worth considering in a balanced consideration of the question at hand. Several people have suggested that there are absolutely no adverse consequences of eating an unlimited quantity of protein, but anything consumed in excess can be unhealthy including water and oxygen. All I'm recommending is that the original poster consider the benefits of a balanced diet.

I didn't really see anyone - I mean certainly not most people, possibly I overlooked *one* - recommending "an unlimited quantity of protein". There are legitimate questions about whether extremely high levels of protein are unhelpful, perhaps even injurious long term, and of course it would be a bad idea to eat so much protein that it drives out other essential nutrition . . . but the biggest number I saw here was 125g/day, and that as the top end of a range that started at 88g.

I can't speak for OP, but I have no difficulty getting fats at a minimum of .35-.45g/pound of body weight, and a minimum of 5 daily servings of veggies/fruit and usually 10+ or close (80g servings), alongside 100g+ protein daily, even on li'l ol' lady calories. It would be even easier to do that, I think, if I ate meat/fish. That seems like a reasonably balanced diet, to me.

So, where is the "unlimited quantity of protein" being suggested, or "the benefits of a balanced diet" being deprecated, here?

jennacole12

I’d actually think this is low if you are active. I am the same weight and stick to 125 +\- 5.

PAV8888

Not unlimited and potentially a problem if you have known or unknown kidney issues. That said I consume protein at about 2x RDI.

Surprisingly this brings my consumption to 0.6 to 0.8g per lb of weight within the normal weight range, which roughly corresponds to about 0.8 to 1g per lb of lean mass for a person with fat reserves commensurate to being within the "normal" weight range. And it roughly corresponds to mfp's percentages which are within nutritional percentage recommendations.

Does this mean I do not sleep at night if my protein consumption is not up there? Nope. I sleep well. But if I notice that I've been undereating protein for a while i just might trade a random chocolate bar for a tub of yogurt... for nutritional purposes and all that, assuming I've already had my way more than 5 servings of veggies and fruits I aim for every day!

It being a bit past 23:00 and being a bit low on protein, instead of hitting the lindt bar, I'm off to munch on my left over dinner salad... which comes equipped with some shrimps and some salmon too!!!! Macros ya know❣️

sijomial

On MFP my protein goal is 88. Does that seem high for a woman who is 5'6 124?
No not at all, especially if you are dieting and/or exercising more than the mythical average person.

I did some research and it looks like an average woman should have about 50 grams of protein per day.
For an average woman to avoid nutritional deficiency or as an optimal amount for someone maybe dieting and exercising? That's a very different scenario.

Why would mine be so high?
It isn't. But protein goals are personal not universal.

Does the goal go up with the more exercise you do?
Yes. But many people simply set and keep a minimum daily goal in grams in mind which is OK to exceed.

I do run 4-6 miles daily. I have been drinking protein shakes to get to this level (non meat eater) and now I am wondering if I am getting more than I need.
Not seeing any evidence to support that view but "need" can be interpreted differently depending on your overall dietary goals - to be adequate or to approach optimal for example.

Is it unhealthy to get too much protein?
You would have to define "too much" but there's nothing to suggest you are anywhere near having to consider that.

sarah7591

THANK YOU to all of you have contributed to this thread. I read and value EVERY reply that is made! Will keep up with my protein! Thanks again.

kshama2001

sarah7591 wrote: »

I am hoping I can explain this in a way that makes sense. On MFP my protein goal is 88. Does that seem high for a woman who is 5'6 124? I did some research and it looks like an average woman should have about 50 grams of protein per day. Why would mine be so high? Does the goal go up with the more exercise you do? I do run 4-6 miles daily. I have been drinking protein shakes to get to this level (non meat eater) and now I am wondering if I am getting more than I need. Is it unhealthy to get too much protein? Thanks in advance for reading this.

Yes, your protein goal will go up as you log exercise calories.

I plugged in the stats of yours that were available and am curious how you got to 88 g of protein. How old are you and what's your goal - maintain, lose, gain?

lemurcat2

88 g would be the default for 1760, which does seem a somewhat low cal goal for someone with OP's stats and activity.

richardgavel

strebor337 wrote: »

So opposing view points are unwelcome?

Let's assume that study is true. In your words you referred to "excess protein". That nessitates a baseline amount (excess compared to what?)

I tend to follow the advice of roughly .8-1.2 g per lb of body weight. This is to help reduce the amount of weight loss that is lean mass instead of fat, and to help in potentially building more lean mass.

strebor337

richardgavel wrote: »

strebor337 wrote: »

So opposing view points are unwelcome?

Let's assume that study is true. In your words you referred to "excess protein". That nessitates a baseline amount (excess compared to what?)

I tend to follow the advice of roughly .8-1.2 g per lb of body weight. This is to help reduce the amount of weight loss that is lean mass instead of fat, and to help in potentially building more lean mass.

The book recommends that protein intake be limited to 10-15% of the dietary calories. Again, I don't necessarily agree with that number or the specifics of the author, but I take it into consideration in planning my own dietary goals.

lemurcat2

Setting aside the other issues with the China Study, I would say there's a problem with 10-15% of total cals as a guide when it is based on (among other things) an observational study of various different regions of China with people NOT dieting, vs. people who are dieting. (I have read the book, as well as the debate about it subsequently.)

Say my maintenance is 2000 (good round number). 10% is 50 g, which I consider too low, but which is at least above the RDA. 15% is 75, which I consider a reasonable amount, although I tend to aim for at least 80 (and that's more important when I'm more active, and when I'm more active my maintenance is above 2000).

I've seen the authors of the China Study and others pushing a low fat/protein plant based diet make a big thing about how the Kenyan professional marathoners eat something like 80-10-10, but 10% of the diet of someone who regularly runs that many miles a day is still quite a lot.

If someone is at a deficit, say the unfortunately super common 1200, and tries to eat 10-15%, that's 30-45 g, or probably significantly under RDA to (maybe) just about RDA (which is especially unwise if one is plant-based).

Rather than a percentage, someone dieting should base goal on their lean mass (or a healthy goal weight if that is not known). I'd also add that MFP's approach of 20% for people in a deficit actually seems in line with 10-15% being reasonable if one is at maintenance. So it certainly is not a super high goal.

Obviously, OP is a healthy weight already, but it seems like she might be trying to diet, and someone active and lean dieting is probably one category of person who most needs to make sure their protein is sufficient to protect muscle.

Psychgrrl

strebor337 wrote: »

As I mentioned in my original post, I don't embrace all of the recommendations of that particular book, but it provides some points that are worth considering in a balanced consideration of the question at hand. Several people have suggested that there are absolutely no adverse consequences of eating an unlimited quantity of protein, but anything consumed in excess can be unhealthy including water and oxygen. All I'm recommending is that the original poster consider the benefits of a balanced diet.

I don’t recall people suggesting absolutely no adverse consequences of eating an unlimited quantity of protein. People responded to OP’s post based on the information she provided—that 88 grams per day is not too high.

33gail33

I'm in the same boat, any day that I have substantial exercise my protein goal becomes pretty much unreachable with my preferred diet. I try to get it as close as I can and pretty much stopped worrying about it.
Do you eat soy? Idk what you mix with your protein shakes but doing it with soy milk adds a bit more than if you are using almond or coconut.

sarah7591

Yes I can do soy. I have been using premier protein drinks and mixing them with frozen banana or blueberries. They are so delicious and have 30 grams of protein. I have been feeling so much better since I am getting more protein. I would binge eat a lot and have found now that I am getting enough protein I don't do that.

AnnPT77

33gail33 wrote: »

I'm in the same boat, any day that I have substantial exercise my protein goal becomes pretty much unreachable with my preferred diet. I try to get it as close as I can and pretty much stopped worrying about it.
Do you eat soy? Idk what you mix with your protein shakes but doing it with soy milk adds a bit more than if you are using almond or coconut.

If your base protein goal (pre-exercise) is adequate for an active person (based on gram targets), yeah, it's not essential to eat more on exercise days just because there are more calories. (Some of the exercise recovery/repair is happening on non-exercise days anyway.) You can spend those calorie as you choose.

The percentages are sort of a convenience, as a way to set approximately appropriate targets within a calorie goal. It's fine to have a sensible protein gram minimum, eat to that irrespective of calorie level, and not worry about it if the MFP totals are a mix of red & green. I just go for a round number that's just above 1g/lb of estimated LBM every day, as a minimum. In premium, one can set goals to work that way, but it can be done informally in free MFP.