Protein macros ratio help?

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deenadeau
deenadeau Posts: 1 Member
in Chit-Chat

Hello and Help?!!! Newbie with questions…
I’ve input all requested data such as weight, goal weight, activity level etc, as well as synched my Apple Watch to the fitness pal app.
I’ve been reading many articles that indicate that my daily protein goals should reflect approx. 1 gr per ideal body weight (lbs). In my case, my goal weight is 170lbs. It just seems that 170 grams of protein per day is a big number.
My goal is to drop 1-2 lbs/week by eating a well balanced diet, in other words, I don’t wish to cut out any food group while building healthy muscle to get me to the finish line of this aging process…lol
Can anyone shed some light on this?

Best Answer

  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,755 Member
    Answer ✓

    Those recommendations of .8-1.6 grams per lbs of body weight are typically for someone looking to recomp and hold onto as much muscle as possible while eating in a deficit. If you’re looking to eat a well balanced diet, one that you can maintain long term you can get away with eating much less protein.


    Minimum Protein Intake (per pound of body weight):



    • Sedentary individuals:
      0.36–0.45g/lb — This is the absolute bare minimum to prevent deficiency, not ideal for body composition.
    • Active individuals or those trying to retain lean mass while cutting:
      0.8–1.0g/lb — This is the commonly recommended range for maintaining or building muscle.
    • Athletes, lifters, or those in a calorie deficit (like you):
      1.0–1.2g/lb — Helps preserve muscle while cutting fat, especially when calories are low.



    Hopes this helps.

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