How much protein

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mlfen0778
mlfen0778 Posts: 36 Member
in Food and Nutrition
How much protein should I betting to build some lean muscle while losing body fat? I am a 5k runner, run around 10 miles a week, 2 or 3 days of some strength training and I work in a warehouse moving, picking product 40 to 60 hrs a week. I am 40 yrs old, 6'2 and weigh 212 pounds. I would eventually like to get to 165 pounds skinny with maybe 10 pounds of muscle in the end. Like a lean but strong running body

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  • lemurcat2
    lemurcat2 Posts: 7,885 Member
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    A good rule of thumb is at least 0.8 g/lb of a healthy goal weight, possibly a little more if quite active and losing fat, so at least 132 g, and higher is fine.

    Most important would be to also not have an excessive deficit, especially since it seems like you are quite active.

    Your strength training program can help too, of course -- making it progressive.
  • AnnPT77
    AnnPT77 Posts: 32,178 Member
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    As another input to your thinking, you could consider this information from a site that's generally regarded as neutral, evidence-based, and reasonably up to date on current research:

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

    (No, I have no stake in that site. It's just one I find useful in various ways.)
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
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    That's the one my own information is from, although I think it's been updated (the calculator is newer). I used to link it, but was feeling lazy, so thanks to Ann!

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