How much protien should I be eating?

Roversyndrome
Roversyndrome Posts: 5 Member
in Health and Weight Loss
Hey guys!

I work out 3 times a week, I do weight lifting 2 times a week (upper and lower) and cardio mixed with weights 1 day. I went from 230 pounds to 168 in a year. I currently am in a deficit of about 1600 calories, my goal is 130, but I am also gaining muscle at the same time. I am wondering how much protien I should be having daily. I have been told high protien. Any input helps thanks!! :)

Replies

  • AnnPT77
    AnnPT77 Posts: 34,740 Member
    edited August 2021
    Another source to consider, info from an evidence-based site generally regarded as neutral (doesn't sell supplements), give cites for the research they consider applicable:

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

    I don't think you'll find it vastly different numerically from what Psu's suggesting above - he gives good advice! - but it spells out the rationale more, in case you're an info nerd (like I am, kinda).

    I don't know how big you are (other than your weight goal), but at 5'5", 125 pounds, female, active but without your ambitions to optimize muscle mass, I target 100g protein as my daily minimum in maintenance, usually exceed it, sometimes by a good bit. For me, 100g is a bit over 1g/pound of estimated lean mass, FWIW. (I rounded to a nice even number to keep things easy. 😉) It's pretty easy to hit, IMO, even as a vegetarian.

    ETA a useful reference, if you want/need to increase protein intake at managed calorie intake:

    http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
  • Roversyndrome
    Roversyndrome Posts: 5 Member
    I am 168 now, and I would say I've put on about 8-10 lbs of muscle
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    edited August 2021
    Roversyndrome wrote: »
    I am 168 now, and I would say I've put on about 8-10 lbs of muscle

    It's hard knowing if or how much you have out on. In general, noob gains will account for a few lbs. Ultimately, it doesn't necessarily mean much. What matters more is if you are enjoying your body changes.

    In general though, its difficult to gain much mass while losing weight, and as a woman, its harder.

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