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What is everyone's daily protein goal? I think mine might be way too high!

maureenr98

I've been trying to eat foods that are high in fiber and protein, lower in fat (mostly saturated/bad fats) and limit my added sugar. While I can easily reach my fiber goal, and have reduced my sugar and bad fat intake, I have YET to get anywhere near my protein goal even though I add foods high in protein to every meal--sometimes multiple. Maybe my goal is too high? I set my goal at 127 grams. I'm finding it impossible to reach that goal without going WAY over my calorie goal.

Accepted answers

craigheon

You should be taking in .6g to 1g of protein per lb of bodyweight. So for instance, a 125lb person at the .6g would be 75g of protein per day, or at the 1g would be 125g of protein per day. That's a good baseline to start with. Hope this helps!

AnnPT77

maureenr98 wrote: »

Yes! That's what I thought, but even at the lowest of .6 per lb, there's no way I can meet that without major overeating! Either that or all I eat at every meal are foods full of protein. I think it would be easier if I wasn't overweight... 😵

It's fine to use a reasonable goal weight as the basis for estimating protein.

I agree with the idea that .6-.8g daily per pound of healthy goal weight is a reasonable target for most people. If you want to use a research-based estimate, there's a calculator and guide here from a source generally regarded as neutral:

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

Usually, the range it suggests will overlap the rule of thumb mentioned above. BTW, the last time I read the full guide there, it also said that if substantially overweight, it was OK to use a lower weight in the calculator. Protein is for maintaining our lean mass primarily, so we don't need lots extra because of extra body fat.

Another thing to consider: Is your target weight loss rate more aggressive than necessary/desirable? There's really no way to get adequate nutrition on too-low calories. A rule of thumb for loss rate is 0.5-1% of current body weight per week, maximum . . . and I'd suggest something toward the lower end of that range unless severely obese and under medical supervision for deficiencies/complications.

Retroguy2000

It depends. What is your goal weight? Are you lifting? Are you older? Are you vegetarian? If yes to lifting, you should have a high target. If yes to older, or vegetarian, higher than that.

This means probably about 0.5g to 1g per pound of goal weight, depending on the above answers.

tomcustombuilder

A lot depends on how overweight you are. If you’re overweight more than a little bit, you want to base your protein needs on your lean weight otherwise the calculations will have you eating too much or actually just more than you actually need. Figure about .8 g/ pound of your lean body weight. Not your overall bodyweight if you are overweight.

genbenson

Are you using your current weight or goal weight for protein amount? If you are on a restrictive calorie intake, you could use your goal weight for the protein baseline.

AnnPT77

springlering62 wrote: »

(snip)
@AnnPT77 would you please share that protein source thread for her?

Sure.

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

@maureenr98, that links to a spreadsheet that lists many, many foods in order by most protein for fewest calories, which implies that the ones near the top of the list will be lower in fats and/or carbs.

Another tip: In addition to your one (or multiple) big protein sources per meal, think about getting bits of protein from sides, beverages, flavorings, snacks, etc. That spreadsheet can help find candidate foods you enjoy eating. The small bits add up through the day.

That's one of the strategies that enabled me to get adequate protein when I first started on reduced calories as a vegetarian. I'm in maintenance now, don't strive for as much protein as springlering6 does (and don't have nearly as big a calorie budget as she does), but routinely get the amounts suggested by the various rules of thumb mentioned, and the calculator linked above. My personal minimum now is 100g, but I'm usually getting as much as 120g+. My sat fat is usually under 20g. For reference, my base calorie goal in maintenance is 1850, but exercise usually takes me closer to 2000-2100. I did get less protein than that while actively losing weight, but still usually close to 1g per pound of estimated lean body mass, at maybe 1400-1600 calories plus exercise calories. It was a thing I needed to work at, gradually revising my routine eating patterns to get there without having to micromanage every day.

For future reference, @springlering62 (or anyone else used to navigating around the Community here), that thread is easy to find: It's in the "Most Helpful Posts" section in the "Food and Nutrition" topic area.

devenmsmith

127g a day should be easily doable if you plan your meals around your protein. Plan your proteins across all meals and snacks first, then fill in your carbs/fats to hit your other macros and micros. I eat 175g of protein per day (about 57g of this from vegan protein shakes) so I’m still getting about 120g from food. Plain nonfat greek yogurt (mix with spices like dry thyme or dill and some water to thin it a day or more before and it makes a good high protein salad dressing), cottage cheese, eggs, chicken breast, shellfish/shrimp, tilapia, are all super common for me to hit that protein level because they are all low in fat which tends to be my most challenging macro to hit because I eat a serving of nuts every day (28g of most nuts pretty much destroys that fat macro). If you are eating two or more of those proteins a day, 127g should be no problem without feeling like you are over eating. It took me the better part of 4-6 months to really figure out what foods to make staples and fill gaps with based on what macro/micros I needed. If you enjoy organ meat, liver is a good option to mix in occasionally as it’s high in protein and nutrients, and low in fat. Most people just think of liver and onions but you can dice it up into tacos or chili straight up or mix it into other proteins like beef to hide it so you aren’t eating as much of the higher fat protein.

Long winded, but plan your proteins first, then fill your gaps. If you can get within about 15-20g of your target, you should have no issue finding the remaining 15-20g from vegetables and such. I get quite a bit from things like broccoli, mushrooms, peppers, etc. it’s not a ton, but it adds up over 3 meals. Also know your SUPER LOW fat proteins for days that look like you’ll hit your fat goal quickly. Shrimp, scallops, mussels, chicken breast, tilapia are all great high protein low fat options. To be a bit dramatic but emphasize my point, a 2lb bag of shrimp can be upwards of 180g of protein but only about 15g of fat and still under 1000 calories. So split that into a 4oz (112g) serving and all of a sudden you just got 22.5g of protein and 2g of fat for under 125 calories.

totameafox

if you eat 4oz of meat (precooked) per meal then it's pretty easy to hit protein goals. cheese and eggs are also good. those combined generally brings me with in 10 grams of my goal. the rest is picked up in the veggies i eat. Though I do use chia and flax seed to prop up my fiber.

springlering62

For breakfast, I have cottage cheese with a sprinkle of muesli and a little honey. I also microwave 3 strips of bacon (135 calories). They crisp up easily, in a MW safe bowl, wrapped in paper towels.

Or I devised a cake batter pancake recipe made with cottage cheese, egg whites, that’s high protein. I make 6-8 batches at a time and reheat them each morning. I brush them with homemade “cottage cheese”, a drizzle of sugar free chocolate syrup, and three grams of hagel slag (available on Amazon.) I serve them with my three slices of bacon. High protein and I’m happy as a clam with a sweet breakfast. Red velvet and fudge are my favorites.

Lots of people here dice up leftover meats and veg from dinner and make an omelet or frittata. I loath eggs, but I might occasionally have dinner for breakfast.

Corina1143

maureenr98 wrote: »

totameafox wrote: »

if you eat 4oz of meat (precooked) per meal then it's pretty easy to hit protein goals. cheese and eggs are also good. those combined generally brings me with in 10 grams of my goal. the rest is picked up in the veggies i eat. Though I do use chia and flax seed to prop up my fiber.

So what kind of meat do you eat at breakfast. I need to stay away from high fat meats so stick with chicken and turkey usually. I do have an egg almost every day in some form or another and some days have an egg sandwich with two slices of chicken bacon, but that's usually the only meat I have for breakfast.

I buy 99% lean ground turkey and make my own turkey sausage. I cook 16 1 Oz patties and keep them in the freezer. Takes about as long to heat as it does to cook an egg. (I love sage so started making my own to go heavy on the sage. Found all kind of little bonuses).

All comments

craigheon

maureenr98

Yes! That's what I thought, but even at the lowest of .6 per lb, there's no way I can meet that without major overeating! Either that or all I eat at every meal are foods full of protein. I think it would be easier if I wasn't overweight... 😵

neanderthin

Try eating animal protein, a mostly plant based diet is problematic if looking to just increase protein unless your willing to start consuming tofu for example. I have a feeling animal protein is off your wish list.

AnnPT77

maureenr98 wrote: »

Yes! That's what I thought, but even at the lowest of .6 per lb, there's no way I can meet that without major overeating! Either that or all I eat at every meal are foods full of protein. I think it would be easier if I wasn't overweight... 😵

Retroguy2000

tomcustombuilder

springlering62

My diary is open. You’re welcome to look at it for ideas. I eat high protein (not keto), and lately average mid-upper 140 grams over a 7-day period. My goal is to average 160. Christmas threw that off, so I’m working back to it.

I sometimes have to actually back off protein because I get too far over my goal.

My intention is to start increasing fruits and veg in the future, because I know I’m low in that department, while still keeping protein high. We just got back from the grocery store and I’ve got a large fruit bowl ripening to make some single-ingredient sorbets.

As soon as I can peel my bottom off this sofa I’m going to start cooking some lentils and dicing some veg for a giant pan of chicken lasagna. I’ll know the protein/calorie count by the time it’s cooked and I decide how large a portion will be. There’s just a placeholder in my diary til then.

If you start looking for protein, it’s actually pretty easy to find. You just have to choose it versus a lower protein option. Some days, ya just want the (logged and calculated and, sadly, low protein) cookie, but you can’t let that be every day. 🤷🏻‍♀️

@AnnPT77 would you please share that protein source thread for her?

genbenson

Are you using your current weight or goal weight for protein amount? If you are on a restrictive calorie intake, you could use your goal weight for the protein baseline.

AnnPT77

springlering62 wrote: »

(snip)
@AnnPT77 would you please share that protein source thread for her?

maureenr98

AnnPT77 wrote: »

maureenr98 wrote: »

Yes! That's what I thought, but even at the lowest of .6 per lb, there's no way I can meet that without major overeating! Either that or all I eat at every meal are foods full of protein. I think it would be easier if I wasn't overweight... 😵

It's fine to use a reasonable goal weight as the basis for estimating protein.

I agree with the idea that .6-.8g daily per pound of healthy goal weight is a reasonable target for most people. If you want to use a research-based estimate, there's a calculator and guide here from a source generally regarded as neutral:

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

Usually, the range it suggests will overlap the rule of thumb mentioned above. BTW, the last time I read the full guide there, it also said that if substantially overweight, it was OK to use a lower weight in the calculator. Protein is for maintaining our lean mass primarily, so we don't need lots extra because of extra body fat.

Another thing to consider: Is your target weight loss rate more aggressive than necessary/desirable? There's really no way to get adequate nutrition on too-low calories. A rule of thumb for loss rate is 0.5-1% of current body weight per week, maximum . . . and I'd suggest something toward the lower end of that range unless severely obese and under medical supervision for deficiencies/complications.

Thank you for the website! I will visit tomorrow!

I'm definitely way overweight, so I think by going by my current weight instead of my ideal weight is impossible to teach my protein goal! That makes sense!

My daily calorie goal is 1550. 1-2 lbs per week.

Thanks!!

maureenr98

genbenson wrote: »

Are you using your current weight or goal weight for protein amount? If you are on a restrictive calorie intake, you could use your goal weight for the protein baseline.

Yes! That would make the most sense! I'm trying not to lose muscle mass and want to be sure I get enough. but clearly my goal is too high!

maureenr98

neanderthin wrote: »

Try eating animal protein, a mostly plant based diet is problematic if looking to just increase protein unless your willing to start consuming tofu for example. I have a feeling animal protein is off your wish list.

I eat plenty of lean meats, yogurt, fish, etc.

maureenr98

Retroguy2000 wrote: »

It depends. What is your goal weight? Are you lifting? Are you older? Are you vegetarian? If yes to lifting, you should have a high target. If yes to older, or vegetarian, higher than that.

This means probably about 0.5g to 1g per pound of goal weight, depending on the above answers.

Goal is to lose 50 lb, not lifting, but exercise daily, older, eat meat. I'm going to adjust my protein goal to my goal weight! I'm sure that will be much easier! Thank you!

maureenr98

AnnPT77 wrote: »

springlering62 wrote: »

(snip)
@AnnPT77 would you please share that protein source thread for her?

Sure.

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

@maureenr98, that links to a spreadsheet that lists many, many foods in order by most protein for fewest calories, which implies that the ones near the top of the list will be lower in fats and/or carbs.

Another tip: In addition to your one (or multiple) big protein sources per meal, think about getting bits of protein from sides, beverages, flavorings, snacks, etc. That spreadsheet can help find candidate foods you enjoy eating. The small bits add up through the day.

That's one of the strategies that enabled me to get adequate protein when I first started on reduced calories as a vegetarian. I'm in maintenance now, don't strive for as much protein as springlering6 does (and don't have nearly as big a calorie budget as she does), but routinely get the amounts suggested by the various rules of thumb mentioned, and the calculator linked above. My personal minimum now is 100g, but I'm usually getting as much as 120g+. My sat fat is usually under 20g. For reference, my base calorie goal in maintenance is 1850, but exercise usually takes me closer to 2000-2100. I did get less protein than that while actively losing weight, but still usually close to 1g per pound of estimated lean body mass, at maybe 1400-1600 calories plus exercise calories. It was a thing I needed to work at, gradually revising my routine eating patterns to get there without having to micromanage every day.

For future reference, @springlering62 (or anyone else used to navigating around the Community here), that thread is easy to find: It's in the "Most Helpful Posts" section in the "Food and Nutrition" topic area.

That's awesome and super helpful! Thank you!

maureenr98

springlering62 wrote: »

My diary is open. You’re welcome to look at it for ideas. I eat high protein (not keto), and lately average mid-upper 140 grams over a 7-day period. My goal is to average 160. Christmas threw that off, so I’m working back to it.

I sometimes have to actually back off protein because I get too far over my goal.

My intention is to start increasing fruits and veg in the future, because I know I’m low in that department, while still keeping protein high. We just got back from the grocery store and I’ve got a large fruit bowl ripening to make some single-ingredient sorbets.

As soon as I can peel my bottom off this sofa I’m going to start cooking some lentils and dicing some veg for a giant pan of chicken lasagna. I’ll know the protein/calorie count by the time it’s cooked and I decide how large a portion will be. There’s just a placeholder in my diary til then.

If you start looking for protein, it’s actually pretty easy to find. You just have to choose it versus a lower protein option. Some days, ya just want the (logged and calculated and, sadly, low protein) cookie, but you can’t let that be every day. 🤷🏻‍♀️

@AnnPT77 would you please share that protein source thread for her?

Thank you!!

devenmsmith

totameafox

maureenr98

devenmsmith wrote: »

127g a day should be easily doable if you plan your meals around your protein. Plan your proteins across all meals and snacks first, then fill in your carbs/fats to hit your other macros and micros. I eat 175g of protein per day (about 57g of this from vegan protein shakes) so I’m still getting about 120g from food. Plain nonfat greek yogurt (mix with spices like dry thyme or dill and some water to thin it a day or more before and it makes a good high protein salad dressing), cottage cheese, eggs, chicken breast, shellfish/shrimp, tilapia, are all super common for me to hit that protein level because they are all low in fat which tends to be my most challenging macro to hit because I eat a serving of nuts every day (28g of most nuts pretty much destroys that fat macro). If you are eating two or more of those proteins a day, 127g should be no problem without feeling like you are over eating. It took me the better part of 4-6 months to really figure out what foods to make staples and fill gaps with based on what macro/micros I needed. If you enjoy organ meat, liver is a good option to mix in occasionally as it’s high in protein and nutrients, and low in fat. Most people just think of liver and onions but you can dice it up into tacos or chili straight up or mix it into other proteins like beef to hide it so you aren’t eating as much of the higher fat protein.

Long winded, but plan your proteins first, then fill your gaps. If you can get within about 15-20g of your target, you should have no issue finding the remaining 15-20g from vegetables and such. I get quite a bit from things like broccoli, mushrooms, peppers, etc. it’s not a ton, but it adds up over 3 meals. Also know your SUPER LOW fat proteins for days that look like you’ll hit your fat goal quickly. Shrimp, scallops, mussels, chicken breast, tilapia are all great high protein low fat options. To be a bit dramatic but emphasize my point, a 2lb bag of shrimp can be upwards of 180g of protein but only about 15g of fat and still under 1000 calories. So split that into a 4oz (112g) serving and all of a sudden you just got 22.5g of protein and 2g of fat for under 125 calories.

Thank you! This is very helpful. I do eat a handful of nuts daily, so yeah, the fat/calories add up. Because of high cholesterol, I need to stay away from dairy, so no cheese, but I've been having Greek non-fat yogurt and a glass of skim milk almost daily. I try to stick with lean meats like chicken & turkey for the most part and load up on veggies. My husband doesn't like seafood (except tuna) and he cooks, so we don't have that very often at home. I've also started having protein smoothies and added more legumes to my meals and salads. I also have an egg almost every day. Hard to find a balance between getting enough protein, not consuming too much bad fats, and staying under my calorie goal for the day!

maureenr98

totameafox wrote: »

if you eat 4oz of meat (precooked) per meal then it's pretty easy to hit protein goals. cheese and eggs are also good. those combined generally brings me with in 10 grams of my goal. the rest is picked up in the veggies i eat. Though I do use chia and flax seed to prop up my fiber.

So what kind of meat do you eat at breakfast. I need to stay away from high fat meats so stick with chicken and turkey usually. I do have an egg almost every day in some form or another and some days have an egg sandwich with two slices of chicken bacon, but that's usually the only meat I have for breakfast.

springlering62

Corina1143

maureenr98 wrote: »

totameafox wrote: »

if you eat 4oz of meat (precooked) per meal then it's pretty easy to hit protein goals. cheese and eggs are also good. those combined generally brings me with in 10 grams of my goal. the rest is picked up in the veggies i eat. Though I do use chia and flax seed to prop up my fiber.

So what kind of meat do you eat at breakfast. I need to stay away from high fat meats so stick with chicken and turkey usually. I do have an egg almost every day in some form or another and some days have an egg sandwich with two slices of chicken bacon, but that's usually the only meat I have for breakfast.

maureenr98

Corina1143 wrote: »

maureenr98 wrote: »

totameafox wrote: »

if you eat 4oz of meat (precooked) per meal then it's pretty easy to hit protein goals. cheese and eggs are also good. those combined generally brings me with in 10 grams of my goal. the rest is picked up in the veggies i eat. Though I do use chia and flax seed to prop up my fiber.

So what kind of meat do you eat at breakfast. I need to stay away from high fat meats so stick with chicken and turkey usually. I do have an egg almost every day in some form or another and some days have an egg sandwich with two slices of chicken bacon, but that's usually the only meat I have for breakfast.

I buy 99% lean ground turkey and make my own turkey sausage. I cook 16 1 Oz patties and keep them in the freezer. Takes about as long to heat as it does to cook an egg. (I love sage so started making my own to go heavy on the sage. Found all kind of little bonuses).

Woah! I'd love turkey sausage patties for breakfast!! What's your recipe!!!

nossmf

Your protein goal of 127g protein at 4 calories per gram is 508 calories.

Your daily goal is 1550. That means even after reaching your protein goal, you still have over a thousand calories per day for carbs and good fats.

totameafox

maureenr98 wrote: »

totameafox wrote: »

if you eat 4oz of meat (precooked) per meal then it's pretty easy to hit protein goals. cheese and eggs are also good. those combined generally brings me with in 10 grams of my goal. the rest is picked up in the veggies i eat. Though I do use chia and flax seed to prop up my fiber.

So what kind of meat do you eat at breakfast. I need to stay away from high fat meats so stick with chicken and turkey usually. I do have an egg almost every day in some form or another and some days have an egg sandwich with two slices of chicken bacon, but that's usually the only meat I have for breakfast.

i don't eat meat for breakfast so you can choose what you like. I know in asian cultures they eat fish. I can't quite bring myself to do that yet.

so here is my protein breakdown for today.
113 g cottage cheese 12g
2 large eggs 12g
1 tbsp chia seeds 3g
breakfast total ~27g

5 oz can tuna 22g
28 g cheese 6g
vegetables 10g
lunch total ~38g

4 oz chicken breast 33g
28 g cheese 6g
vegetables 8g
supper total ~47g

day total ~112 g

mfp only thinks i need 79g per day. But as a diabetic I prefer to have most of my calories as protein. I don't monitor fat or carbs but i also don't go for fatty meats (except bacon and that is only special occasions. I don't buy bacon for my house) ground meat has to be at least 93% lean. I may not always get 112 grams pf protein but i always go over the suggested goal.

Retroguy2000

totameafox wrote: »

mfp only thinks i need 79g per day.

What does that mean? As I recall, you choose whatever % split for macros that you want, and then the final grams figure will also change if you add exercise. For the protein, better to just stay consistent with a grams target based on your bw imo (or lean weight if you're obese), skewing higher or lower based on the things talked about earlier (lifting, vegetarian, etc.)

totameafox

Retroguy2000 wrote: »

totameafox wrote: »

mfp only thinks i need 79g per day.

What does that mean? As I recall, you choose whatever % split for macros that you want, and then the final grams figure will also change if you add exercise. For the protein, better to just stay consistent with a grams target based on your bw imo (or lean weight if you're obese), skewing higher or lower based on the things talked about earlier (lifting, vegetarian, etc.)

i haven't adjusted my goals from what mfp suggested. I probably should but i would still be guessing those goals anyway.

this isn't my first time losing weight. The first time i did it, was based on calorie count alone. from 191.2 lbs to 160 (forgot how many months. it wans't long). I just restricted calories aiming for 1200 a day but not allowing myself to go over my bmr. Once i hit 160 i started walking and got down to 150. then life went sideways. i lost my job and had to move back with my family. I decided it was time to file for disability. I have been disable since birth. so not only did i not have income to buy food, the terrain i lived in was too unsteady to walk on and my body rebelled.

the next time i lost weight.. i think it was around 30lbs, i did more research decided to go with chicken rice and veggies. I only tracked protein and fiber. I would eat this 3 times a day and have ice cream to fill out the rest of my calories.

then life went sideways again. my friend got sick. when i got to her house i found out that she was sitting in the middle of mouse crap. The entire house was basically a mouse hotel. I either had to fix it or report it and have her taken out of her house. so for 3 years i stress ate while trying to take care of her and pretend that the cleaning i had done was enough that I shouldn't be grossed out sleeping there. (they had to gut the house in the end). but i got diabetes while living with her near the end so i had to change our eating habits. I got her diabetes medication lowered and lost a little weight.

when i moved back home. It was a full house. I have no control over groceries or what was cooked. so the weight came back on. I'll skip the next weight loss attempt. to now. I am in a new house where I can easily access the kitchen. so i've decided to start again.

myfitness pal says i should get 196 grams of carbs, 52 grams of fat, 79 grams of protein, 21 grams of fiber and 59 grams of sugar.

that is way more sugar than i want. I don't have the attitude that carbs are bad but carbs break down into blood sugar faster than protein and fat. Not to mention, if i try to avoid high glycemic carbs that is way more effort than i want to put in to eat 196 grams a day. Plus i really care about fiber. some meds make it difficult to poop so fiber makes that better and slows digestion to even out blood sugar.

this is my 3rd time losing weight focusing on protein and fiber. each time i have lost weight without without feeling deprived. sometimes i even feel like the volume of food is too much. I have also had more energy and over all felt better than just doing calorie restriction alone.

i am not trying to push this method on to anyone, just giving the info that works for me so people can make their own decisions.