I’m haven’t hit my protein target today but have run out of calories

JintyS1906 · January 2024

What’s the best way to tackle this? I have hit my macro targets all week with some calories left over. I like to “bank “ some calories to have a few alcoholic drinks at the weekend. I tend to work on weekly average calories. Any advice would be appreciated. Thank you

tomcustombuilder · January 2024

You’re doing it right by going off of weekly calories.if you’ve banked calories then just eat more today however it’ll cut into the things you want on the weekend.

Retroguy2000 · January 2024

zebasschick wrote: »

if you miss your protein goal for a single day, it shouldn't affect your health or weight loss. unless you were lifting super heavy that day, in which case i'd go for that missing protein.

And the day after, since MPS peaks about 24 hours after training and returns to normal after about 36 hours.

AnnPT77 · January 2024

JintyS1906 wrote: »

mtaratoot wrote: »

You have been meeting your protein goal all week. What about letting it go today and work on hitting it tomorrow and maybe even going a little over so it averages out, just like calories?

Out of curiosity, what is your protein goal, and how did you settle on it?

I’m on 1996 cals per day. 134grams of protein. Per week I do 3 x weight sessions, 3x cardio/ functional fitness, bootcamp on a Sat. I get 10k steps in most days.
I’m following James Smith Academy and worked out my nutrition via his app

I ran that JSA calculator for myself, put in the "gain muscle" goal thinking that would probably trigger the highest protein level, and got a recommendation of 89g protein. That would be about 0.68g per pound of body weight. That's not terrible, IMO, but I prefer to get a minimum of 100g daily.

Personally, I like this protein "calculator", from an evidence-based source that is generally regarded as neutral (and that doesn't sell protein supplements or training programs, just summaries of research on nutrients/supplements):

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

If I put the same weight and goal in that one, it says "Your protein optimal intake: at least 95
grams/day. Intakes of up to 142 grams/day may provide additional benefit, based on limited evidence." (For comparative purposes, I'm 5'5", F, around 130 pounds, quite active, but not quite as heavy an activity schedule as you have. I usually exceed my 100g daily minimum by up to 20%, on 1850+exercise calories, as a vegetarian.)

That site also has a protein guide explaining their basis for the calculator:

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

All of that is free.

You haven't said your height or goal weight (which latter would be a logical weight basis for protein goal), but based on my results, I'd guess your protein goal is more likely a little low (for my preferences), not overly high. However, if you have a significant amount of weight to lose, and the JSA calculation used your current weight, 134g may be overkill. Protein is mainly for maintaining/growing lean mass; we don't need a bunch of extra protein to maintain our fat mass.

Personally, I put a high priority on protein, so I'd tend to eat more to hit my protein goal unless I was already reasonably close. But I don't think that's universally essential, if being under is pretty rare.

dennis3031 wrote: »

Personally I measure Macros not Calories I use Calories as a guide there’s plenty of information on YouTube & the web about the fallacy that counting calories is key, I’m 68 years old and focus on high protein intake to help maintain muscle mass

Counting macros while using calories as a guide vs. counting calories while managing to macro goals? Those two things are essentially equivalent. Each macro has an approximate characteristic calorie level, 4 calories per gram for protein and carbs, 9 calories per gram for fats, 7 calories per gram for alcohol (which isn't strictly a macro, but people consume it, and it has calories).

Some people think that those who count calories don't care about nutrition. That's just silly. Some do (I do, OP obviously does), some don't. There's nothing inherent in counting calories that says we should ignore nutrition, and people who care about their health pay attention to nutrition.

There's ample very solid research evidence that calorie balance is the key direct factor in body weight management. If a person wants to be generally healthy, besides, then reasonable nutrition is also key. In addition, macro choices can affect body weight indirectly because poor nutrition may cause fatigue (so we move less, burn fewer calories), or can spike appetite (so we can't stick to reasonable calories). Further, calories in affect calories out, because human bodies are dynamic, not static. Also, different macros have different TEF.

Calorie counting fails often, largely for practical reasons more than theoretical ones. Calorie counting isn't essential for weight loss. Getting calories eaten below calories burned is. Macro counting can do that, for some cutting out junk food can do it, others follow dictated meal plans - whatever - and calorie counting can also work.

I'm 68 years old, too - a happy calorie counter (who manages macros because I care about my health, not just how skinny or not I am).

AnnPT77 · January 2024

JintyS1906 wrote: »

AnnPT77 wrote: »

JintyS1906 wrote: »

mtaratoot wrote: »

You have been meeting your protein goal all week. What about letting it go today and work on hitting it tomorrow and maybe even going a little over so it averages out, just like calories?

Out of curiosity, what is your protein goal, and how did you settle on it?

I’m on 1996 cals per day. 134grams of protein. Per week I do 3 x weight sessions, 3x cardio/ functional fitness, bootcamp on a Sat. I get 10k steps in most days.
I’m following James Smith Academy and worked out my nutrition via his app

I ran that JSA calculator for myself, put in the "gain muscle" goal thinking that would probably trigger the highest protein level, and got a recommendation of 89g protein. That would be about 0.68g per pound of body weight. That's not terrible, IMO, but I prefer to get a minimum of 100g daily.

Personally, I like this protein "calculator", from an evidence-based source that is generally regarded as neutral (and that doesn't sell protein supplements or training programs, just summaries of research on nutrients/supplements):

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

If I put the same weight and goal in that one, it says "Your protein optimal intake: at least 95
grams/day. Intakes of up to 142 grams/day may provide additional benefit, based on limited evidence." (For comparative purposes, I'm 5'5", F, around 130 pounds, quite active, but not quite as heavy an activity schedule as you have. I usually exceed my 100g daily minimum by up to 20%, on 1850+exercise calories, as a vegetarian.)

That site also has a protein guide explaining their basis for the calculator:

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

All of that is free.

You haven't said your height or goal weight (which latter would be a logical weight basis for protein goal), but based on my results, I'd guess your protein goal is more likely a little low (for my preferences), not overly high. However, if you have a significant amount of weight to lose, and the JSA calculation used your current weight, 134g may be overkill. Protein is mainly for maintaining/growing lean mass; we don't need a bunch of extra protein to maintain our fat mass.

Personally, I put a high priority on protein, so I'd tend to eat more to hit my protein goal unless I was already reasonably close. But I don't think that's universally essential, if being under is pretty rare.

dennis3031 wrote: »

Personally I measure Macros not Calories I use Calories as a guide there’s plenty of information on YouTube & the web about the fallacy that counting calories is key, I’m 68 years old and focus on high protein intake to help maintain muscle mass

Counting macros while using calories as a guide vs. counting calories while managing to macro goals? Those two things are essentially equivalent. Each macro has an approximate characteristic calorie level, 4 calories per gram for protein and carbs, 9 calories per gram for fats, 7 calories per gram for alcohol (which isn't strictly a macro, but people consume it, and it has calories).

Some people think that those who count calories don't care about nutrition. That's just silly. Some do (I do, OP obviously does), some don't. There's nothing inherent in counting calories that says we should ignore nutrition, and people who care about their health pay attention to nutrition.

There's ample very solid research evidence that calorie balance is the key direct factor in body weight management. If a person wants to be generally healthy, besides, then reasonable nutrition is also key. In addition, macro choices can affect body weight indirectly because poor nutrition may cause fatigue (so we move less, burn fewer calories), or can spike appetite (so we can't stick to reasonable calories). Further, calories in affect calories out, because human bodies are dynamic, not static. Also, different macros have different TEF.

Calorie counting fails often, largely for practical reasons more than theoretical ones. Calorie counting isn't essential for weight loss. Getting calories eaten below calories burned is. Macro counting can do that, for some cutting out junk food can do it, others follow dictated meal plans - whatever - and calorie counting can also work.

I'm 68 years old, too - a happy calorie counter (who manages macros because I care about my health, not just how skinny or not I am).

AnnPT77 wrote: »

JintyS1906 wrote: »

mtaratoot wrote: »

You have been meeting your protein goal all week. What about letting it go today and work on hitting it tomorrow and maybe even going a little over so it averages out, just like calories?

Out of curiosity, what is your protein goal, and how did you settle on it?

I’m on 1996 cals per day. 134grams of protein. Per week I do 3 x weight sessions, 3x cardio/ functional fitness, bootcamp on a Sat. I get 10k steps in most days.
I’m following James Smith Academy and worked out my nutrition via his app

I ran that JSA calculator for myself, put in the "gain muscle" goal thinking that would probably trigger the highest protein level, and got a recommendation of 89g protein. That would be about 0.68g per pound of body weight. That's not terrible, IMO, but I prefer to get a minimum of 100g daily.

Personally, I like this protein "calculator", from an evidence-based source that is generally regarded as neutral (and that doesn't sell protein supplements or training programs, just summaries of research on nutrients/supplements):

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

If I put the same weight and goal in that one, it says "Your protein optimal intake: at least 95
grams/day. Intakes of up to 142 grams/day may provide additional benefit, based on limited evidence." (For comparative purposes, I'm 5'5", F, around 130 pounds, quite active, but not quite as heavy an activity schedule as you have. I usually exceed my 100g daily minimum by up to 20%, on 1850+exercise calories, as a vegetarian.)

That site also has a protein guide explaining their basis for the calculator:

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

All of that is free.

You haven't said your height or goal weight (which latter would be a logical weight basis for protein goal), but based on my results, I'd guess your protein goal is more likely a little low (for my preferences), not overly high. However, if you have a significant amount of weight to lose, and the JSA calculation used your current weight, 134g may be overkill. Protein is mainly for maintaining/growing lean mass; we don't need a bunch of extra protein to maintain our fat mass.

Personally, I put a high priority on protein, so I'd tend to eat more to hit my protein goal unless I was already reasonably close. But I don't think that's universally essential, if being under is pretty rare.

dennis3031 wrote: »

Personally I measure Macros not Calories I use Calories as a guide there’s plenty of information on YouTube & the web about the fallacy that counting calories is key, I’m 68 years old and focus on high protein intake to help maintain muscle mass

Counting macros while using calories as a guide vs. counting calories while managing to macro goals? Those two things are essentially equivalent. Each macro has an approximate characteristic calorie level, 4 calories per gram for protein and carbs, 9 calories per gram for fats, 7 calories per gram for alcohol (which isn't strictly a macro, but people consume it, and it has calories).

Some people think that those who count calories don't care about nutrition. That's just silly. Some do (I do, OP obviously does), some don't. There's nothing inherent in counting calories that says we should ignore nutrition, and people who care about their health pay attention to nutrition.

There's ample very solid research evidence that calorie balance is the key direct factor in body weight management. If a person wants to be generally healthy, besides, then reasonable nutrition is also key. In addition, macro choices can affect body weight indirectly because poor nutrition may cause fatigue (so we move less, burn fewer calories), or can spike appetite (so we can't stick to reasonable calories). Further, calories in affect calories out, because human bodies are dynamic, not static. Also, different macros have different TEF.

Calorie counting fails often, largely for practical reasons more than theoretical ones. Calorie counting isn't essential for weight loss. Getting calories eaten below calories burned is. Macro counting can do that, for some cutting out junk food can do it, others follow dictated meal plans - whatever - and calorie counting can also work.

I'm 68 years old, too - a happy calorie counter (who manages macros because I care about my health, not just how skinny or not I am).

AnnPT77 wrote: »

JintyS1906 wrote: »

mtaratoot wrote: »

You have been meeting your protein goal all week. What about letting it go today and work on hitting it tomorrow and maybe even going a little over so it averages out, just like calories?

Out of curiosity, what is your protein goal, and how did you settle on it?

I’m on 1996 cals per day. 134grams of protein. Per week I do 3 x weight sessions, 3x cardio/ functional fitness, bootcamp on a Sat. I get 10k steps in most days.
I’m following James Smith Academy and worked out my nutrition via his app

I ran that JSA calculator for myself, put in the "gain muscle" goal thinking that would probably trigger the highest protein level, and got a recommendation of 89g protein. That would be about 0.68g per pound of body weight. That's not terrible, IMO, but I prefer to get a minimum of 100g daily.

Personally, I like this protein "calculator", from an evidence-based source that is generally regarded as neutral (and that doesn't sell protein supplements or training programs, just summaries of research on nutrients/supplements):

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

If I put the same weight and goal in that one, it says "Your protein optimal intake: at least 95
grams/day. Intakes of up to 142 grams/day may provide additional benefit, based on limited evidence." (For comparative purposes, I'm 5'5", F, around 130 pounds, quite active, but not quite as heavy an activity schedule as you have. I usually exceed my 100g daily minimum by up to 20%, on 1850+exercise calories, as a vegetarian.)

That site also has a protein guide explaining their basis for the calculator:

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

All of that is free.

You haven't said your height or goal weight (which latter would be a logical weight basis for protein goal), but based on my results, I'd guess your protein goal is more likely a little low (for my preferences), not overly high. However, if you have a significant amount of weight to lose, and the JSA calculation used your current weight, 134g may be overkill. Protein is mainly for maintaining/growing lean mass; we don't need a bunch of extra protein to maintain our fat mass.

Personally, I put a high priority on protein, so I'd tend to eat more to hit my protein goal unless I was already reasonably close. But I don't think that's universally essential, if being under is pretty rare.

dennis3031 wrote: »

Personally I measure Macros not Calories I use Calories as a guide there’s plenty of information on YouTube & the web about the fallacy that counting calories is key, I’m 68 years old and focus on high protein intake to help maintain muscle mass

Counting macros while using calories as a guide vs. counting calories while managing to macro goals? Those two things are essentially equivalent. Each macro has an approximate characteristic calorie level, 4 calories per gram for protein and carbs, 9 calories per gram for fats, 7 calories per gram for alcohol (which isn't strictly a macro, but people consume it, and it has calories).

Some people think that those who count calories don't care about nutrition. That's just silly. Some do (I do, OP obviously does), some don't. There's nothing inherent in counting calories that says we should ignore nutrition, and people who care about their health pay attention to nutrition.

There's ample very solid research evidence that calorie balance is the key direct factor in body weight management. If a person wants to be generally healthy, besides, then reasonable nutrition is also key. In addition, macro choices can affect body weight indirectly because poor nutrition may cause fatigue (so we move less, burn fewer calories), or can spike appetite (so we can't stick to reasonable calories). Further, calories in affect calories out, because human bodies are dynamic, not static. Also, different macros have different TEF.

Calorie counting fails often, largely for practical reasons more than theoretical ones. Calorie counting isn't essential for weight loss. Getting calories eaten below calories burned is. Macro counting can do that, for some cutting out junk food can do it, others follow dictated meal plans - whatever - and calorie counting can also work.

I'm 68 years old, too - a happy calorie counter (who manages macros because I care about my health, not just how skinny or not I am).

Thank you so much for this information. I ran my stats using the calculator you mentioned, it came out at a recommended 100g of protein but up to 134 if required.
I am 65, 89kg, 5ft 7in. I want to drop weight but more importantly inches! I’m happy to lose gradually/ slowly.
I appreciate your advice.

FWIW, my starting weight (at age 59) was close to your current weight (83kg in my case), keeping in mind that I'm a couple inches shorter at 5'5". I'm 68 now, in year 7+ of maintenance.

Since you're near my age, I'll add one more protein reference I've found useful.

https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext

The gist is that people over 60 may metabolize protein slightly less efficiently, so recent research suggests it's more important for us to spread it through the day, rather than loading it up mostly in one meal as many do. There are more details in that report about protein needs in various circumstances (activity, health conditions, etc.) that may also be useful to some in our demographic.

Best wishes!

Retroguy2000 · January 2024

Protein is low calorie. It's worth taking in a little more to get enough of that imo. You can get 25g for 100-130 calories depending on your source.

yirara · January 2024

How big is your calorie goal per day and how much protein are you eating?

zebasschick · January 2024

if you miss your protein goal for a single day, it shouldn't affect your health or weight loss. unless you were lifting super heavy that day, in which case i'd go for that missing protein.

Retroguy2000 wrote: »

Protein is low calorie. It's worth taking in a little more to get enough of that imo. You can get 25g for 100-130 calories depending on your source.

you can get 20 grams of protein eating 24 grams of whey protein isolate powder with water - that's 88 calories from muscle feast - or 18 grams of protein in 90 calories' worth of unflavored non-fat greek yogurt.

mtaratoot · January 2024

You have been meeting your protein goal all week. What about letting it go today and work on hitting it tomorrow and maybe even going a little over so it averages out, just like calories?

Out of curiosity, what is your protein goal, and how did you settle on it?

JintyS1906 · January 2024

mtaratoot wrote: »

You have been meeting your protein goal all week. What about letting it go today and work on hitting it tomorrow and maybe even going a little over so it averages out, just like calories?

Out of curiosity, what is your protein goal, and how did you settle on it?

I’m on 1996 cals per day. 134grams of protein. Per week I do 3 x weight sessions, 3x cardio/ functional fitness, bootcamp on a Sat. I get 10k steps in most days.
I’m following James Smith Academy and worked out my nutrition via his app

JintyS1906 · January 2024

For clarification, I’ve just started this regime this month
Thank you to all for taking the time to post.

Retroguy2000 · January 2024

JintyS1906 wrote: »

I’m on 1996 cals per day. 134grams of protein. Per week I do 3 x weight sessions, 3x cardio/ functional fitness, bootcamp on a Sat. I get 10k steps in most days.
I’m following James Smith Academy and worked out my nutrition via his app

What's your current and goal bw? Ideal amount is about 0.7g per pound, or about 0.8g if lean.

dennis3031 · January 2024

Personally I measure Macros not Calories I use Calories as a guide there’s plenty of information on YouTube & the web about the fallacy that counting calories is key, I’m 68 years old and focus on high protein intake to help maintain muscle mass

Retroguy2000 · January 2024

dennis3031 wrote: »

Personally I measure Macros not Calories I use Calories as a guide there’s plenty of information on YouTube & the web about the fallacy that counting calories is key, I’m 68 years old and focus on high protein intake to help maintain muscle mass

Which macro split on 8,000 calories per day results in weight loss?

sollyn23l2 · January 2024

dennis3031 wrote: »

Personally I measure Macros not Calories I use Calories as a guide there’s plenty of information on YouTube & the web about the fallacy that counting calories is key, I’m 68 years old and focus on high protein intake to help maintain muscle mass

I've said it before and I'll say it again for the people in the back. Macros are calories. If you track macros, you're also counting calories by default. So to say that you count macros and that counting calories is a fallacy is... misguided at best. Because it's the same thing. Regardless of what you want to call it. Now, if it makes you feel better to call them macros... that's fine and dandy, continue on. Just understand that they're the same thing.

ddsb1111 · January 2024

Retroguy2000 wrote: »

dennis3031 wrote: »

Personally I measure Macros not Calories I use Calories as a guide there’s plenty of information on YouTube & the web about the fallacy that counting calories is key, I’m 68 years old and focus on high protein intake to help maintain muscle mass

Which macro split on 8,000 calories per day results in weight loss?

PAV8888 · January 2024

Full disclosure: I AVERAGE just over 2x the Canadian RDA in terms of protein intake. I.e. I consume, on average, about 0.73g of protein per lb of body weight.

Being at the top of normal weight we can make fairly accurate assumptions about my fairly typical lean mass. And arrive at an estimate 0.92g of protein per lb of non fat mass of me. Which is pretty comfortably situated near the middle of the various ranges of recommendations discussed above.

So I average 120g of protein per day.
Yet my RDA is 60g

There is a pretty big gap there before I will start worrying about my low protein consumption for one single day or even two.

This is similar to "I want to achieve a 500 Cal deficit".

Sure. But it's not the end of the world if I achieve a 200 Cal deficit, or even eat at maintenance from time to time.

And double check your entries. I think it was protein less Greek yogurt I run into and it was painting a fairly distorted picture! 🤷‍♂️

Retroguy2000 · January 2024

@PAV8888 For me, the strictness of adherence to protein goals is because of my own goals. If I'm going to work out hard with weights several days a week, I don't want to compromise any potential benefits of that by skimping on the protein. The hard part is the working out. The easy part is getting another 20g or whatever to meet my daily target. You may rightly say there are many other variables which could be more important there, such as stress levels, sleep quality, macros around that time, etc. This is all true, however getting that 20g is still the easy thing to control.

I don't know how the RDA decides their recommended average, but of course that's based on all ages and all levels of activity. As you're well aware I'm sure, lifting, being older, and being in a calorie deficit are three good reasons to be taking more than the average, each of which individually merits a bump to the national average recommendation imo, with lifting being the biggest bump.

tomcustombuilder · January 2024

Retroguy2000 wrote: »

As you're well aware I'm sure, lifting, being older, and being in a calorie deficit are three good reasons to be taking more

Yes, being older and your MPS (muscle protien synthesis) becomes harder so protein is even more important as you age. Sarcopenia can be lessened also and combined with a realistic lifting program you'll be a much better position to maintain your muscle in you later years

JintyS1906 · January 2024

AnnPT77 wrote: »

JintyS1906 wrote: »

mtaratoot wrote: »

You have been meeting your protein goal all week. What about letting it go today and work on hitting it tomorrow and maybe even going a little over so it averages out, just like calories?

Out of curiosity, what is your protein goal, and how did you settle on it?

I’m on 1996 cals per day. 134grams of protein. Per week I do 3 x weight sessions, 3x cardio/ functional fitness, bootcamp on a Sat. I get 10k steps in most days.
I’m following James Smith Academy and worked out my nutrition via his app

I ran that JSA calculator for myself, put in the "gain muscle" goal thinking that would probably trigger the highest protein level, and got a recommendation of 89g protein. That would be about 0.68g per pound of body weight. That's not terrible, IMO, but I prefer to get a minimum of 100g daily.

Personally, I like this protein "calculator", from an evidence-based source that is generally regarded as neutral (and that doesn't sell protein supplements or training programs, just summaries of research on nutrients/supplements):

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

If I put the same weight and goal in that one, it says "Your protein optimal intake: at least 95
grams/day. Intakes of up to 142 grams/day may provide additional benefit, based on limited evidence." (For comparative purposes, I'm 5'5", F, around 130 pounds, quite active, but not quite as heavy an activity schedule as you have. I usually exceed my 100g daily minimum by up to 20%, on 1850+exercise calories, as a vegetarian.)

That site also has a protein guide explaining their basis for the calculator:

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

All of that is free.

You haven't said your height or goal weight (which latter would be a logical weight basis for protein goal), but based on my results, I'd guess your protein goal is more likely a little low (for my preferences), not overly high. However, if you have a significant amount of weight to lose, and the JSA calculation used your current weight, 134g may be overkill. Protein is mainly for maintaining/growing lean mass; we don't need a bunch of extra protein to maintain our fat mass.

Personally, I put a high priority on protein, so I'd tend to eat more to hit my protein goal unless I was already reasonably close. But I don't think that's universally essential, if being under is pretty rare.

dennis3031 wrote: »

Personally I measure Macros not Calories I use Calories as a guide there’s plenty of information on YouTube & the web about the fallacy that counting calories is key, I’m 68 years old and focus on high protein intake to help maintain muscle mass

Counting macros while using calories as a guide vs. counting calories while managing to macro goals? Those two things are essentially equivalent. Each macro has an approximate characteristic calorie level, 4 calories per gram for protein and carbs, 9 calories per gram for fats, 7 calories per gram for alcohol (which isn't strictly a macro, but people consume it, and it has calories).

Some people think that those who count calories don't care about nutrition. That's just silly. Some do (I do, OP obviously does), some don't. There's nothing inherent in counting calories that says we should ignore nutrition, and people who care about their health pay attention to nutrition.

There's ample very solid research evidence that calorie balance is the key direct factor in body weight management. If a person wants to be generally healthy, besides, then reasonable nutrition is also key. In addition, macro choices can affect body weight indirectly because poor nutrition may cause fatigue (so we move less, burn fewer calories), or can spike appetite (so we can't stick to reasonable calories). Further, calories in affect calories out, because human bodies are dynamic, not static. Also, different macros have different TEF.

Calorie counting fails often, largely for practical reasons more than theoretical ones. Calorie counting isn't essential for weight loss. Getting calories eaten below calories burned is. Macro counting can do that, for some cutting out junk food can do it, others follow dictated meal plans - whatever - and calorie counting can also work.

I'm 68 years old, too - a happy calorie counter (who manages macros because I care about my health, not just how skinny or not I am).

Thank you so much for this information. I ran my stats using the calculator you mentioned, it came out at a recommended 100g of protein but up to 134 if required.
I am 65, 89kg, 5ft 7in. I want to drop weight but more importantly inches! I’m happy to lose gradually/ slowly.
I appreciate your advice.

I’m haven’t hit my protein target today but have run out of calories

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