Why only 45 grams of protein?

Tara_Bara

Hi, I'm new to MFP, and I have a quick question: Why do we only get 45 grams of protein? At least, that's the amount allotted per my weight/height/goals, etc.

I can manage to stay within my calories and fat and carbs, but man oh man is it hard to eat less than 45 grams of protein! I end up eating WELL under my 1200 calories, not on purpose, but because if I add anything else, I'll have gone over my protein allowance.

Isn't protein supposed to be good for dieting (fills you up, takes longer for the body to digest, etc.) Why don't we get more?

Thanks!

Holly_Roman_Empire

Hi, I'm new to MFP, and I have a quick question: Why do we only get 45 grams of protein? At least, that's the amount allotted per my weight/height/goals, etc.

I can manage to stay within my calories and fat and carbs, but man oh man is it hard to eat less than 45 grams of protein! I end up eating WELL under my 1200 calories, not on purpose, but because if I add anything else, I'll have gone over my protein allowance.

Isn't protein supposed to be good for dieting (fills you up, takes longer for the body to digest, etc.) Why don't we get more?

Thanks!

Ignore the protein number when it turns red. Eat as much protein as you want. Also, you can change your macro percentages under "Goals" if you don't like seeing the red number. Focus on eating at least 1200 calories. Eating less isn't recommended.

MinnieInMaine

When it comes to things like protein, vitamins, etc, MFP goes with RDAs (recommended daily allowances) and doesn't get any more specific than that. As long as you don't have any kidney issues, feel free to go well over that protein goal.

P.S. You can go in and customize your goals if you know you'd rather get a certain # of grams or percentage of daily calories. For instance, many folks go with the "standard" macro percentages of 40/30/30 carb/protein/fat

geebusuk

I have mine set to 175g for 1400 calories (also 175g for 2400 calories) and am happy to go over that.

The general consensus seems to be protein levels are set far too low.

Protein seems to be fairly important when losing weight in helping make sure you lose fat rather than muscle.
Of course, doing some weights will help even more.

stt43

For things like protein it's more 'get at least this amount', rather than 'don't get any more than this'.

erickirb

Either change your % goal, or use the protein as a minimum and the carbs as a maximum.

pianochick5254

Protein in excess is actually really bad for you. If your goal is weight loss only I would go ahead and change it in your preferences, however, if health is also a priority I would strive for lower protein consumption.

truddy6647

My dr said not to worry what mfp says and to have a min of 70g everyday.... more on days I exercise

erickirb

Protein in excess is actually really bad for you. If your goal is weight loss only I would go ahead and change it in your preferences, however, if health is also a priority I would strive for lower protein consumption.

What? Please provide references for such a wild claim.

Protein, at least up to 2 grams per Kg body weight is beneficial for muscle retention and building. MFP defaults to 15%, which is fine as a min for someone that doesn't exercise, if you exercise your min should be even higher than what MFP states.

fat2strongbeth

You can easily change the percentages to what works best for you.

DopeItUp

I would recommend at least doubling that protein goal if i were you.

janicelo1971

Protein in excess is actually really bad for you. If your goal is weight loss only I would go ahead and change it in your preferences, however, if health is also a priority I would strive for lower protein consumption.

please share more info on this..i do high protein/fat diet and low carbs...all my bloodwork is great as well as being healthy in general. I have been eating like this for about 6 years now. I thought a ton of protein was only not a good idea if one has kidney issues? You have sparked my interest as I don't want to damage my body..

mustgetmuscles1

http://www.jissn.com/content/4/1/8

pianochick5254

Protein in excess is actually really bad for you. If your goal is weight loss only I would go ahead and change it in your preferences, however, if health is also a priority I would strive for lower protein consumption.

What? Please provide references for such a wild claim.

Protein, at least up to 2 grams per Kg body weight is beneficial for muscle retention and building. MFP defaults to 15%, which is fine as a min for someone that doesn't exercise, if you exercise your min should be even higher than what MFP states.

Not looking for a fight here...this is what I was told when I was pregnant (my nutritionist said not to consume more than 55 grams a day) and what my research has pulled up. Here are a few sites that mention it plus you have to consider that Dr. Ornish and Dr. Esselstyn (sp?) are VERY well established in the medical community for their impressive studies and reversal of diseases using low fat, low protein diets.

http://healthyeating.sfgate.com/three-problems-associated-much-protein-intake-6546.html
http://www.webmd.com/diet/news/20000425/protein-popularity

There is a chart about halfway down this page that says how much people should eat..

http://www.cdc.gov/nutrition/everyone/basics/protein.html

Yes people should eat protein, but not as much as people are actually eating. If you eat dairy, meat, or eggs at each meal, you are probably consuming too much.

rml_16

Hi, I'm new to MFP, and I have a quick question: Why do we only get 45 grams of protein? At least, that's the amount allotted per my weight/height/goals, etc.

It's a minimum, not a maximum. And MFP sets both protein and fiber way low.

amastre

Protein in excess is actually really bad for you. If your goal is weight loss only I would go ahead and change it in your preferences, however, if health is also a priority I would strive for lower protein consumption.

Protein in excess would have to be 400-500g of protein, depending on how small a person is. 0.8g/kg of bodyweight is a MINIMUM intake, less than that and you simply aren't getting enough to meet basic needs. Kidney issues are only a concern with people who already are having kidney problems and are on dialysis, not the average healthy Jane/Joe.

noiradle

Eat all the protein you can. Especially while dieting to combat muscle loss.

As far as all the silly myths about protein, they're myths. Not some, not most, but ALL of the strongest, fittest and healthiest people in the world take in amounts of protein you wouldn't believe. Put it this way, you're not going to accidentally eat an unsafe amount of protein. Hell, you won't even be able to eat an unsafe amount of protein without going thousands over your calorie budget.

contingencyplan

The protein goals MFP gives you are meant for someone who is sedentary or engages in moderate intensity cardio only and should be regarded as a bare minimum. If you engage in any form of higher intensity exercise you will need more.

lyndsaywvu

I've heard this for years. Too much protein is toxic and that protein is used as a weight gainer, so why UP your protein if you're trying to lose weight? Seems counter-productive?

http://www.medicinenet.com/how_much_dietary_protein_to_consume/views.htm

JenX15

The references in the cdc chart suggest 10-35% for females. Based on a 1,500 cal a day allotment I then should be consuming 38-130g of protein per day. I tend to be in the 90-100 range most days (which equates to approximately 25%) - this echoes the comment from above - pretty much doubling the "recommended".

Look at it as a minimum number, if you are concerned with your protein intake - speak with a doctor or a nutritionist.

BrainyBurro

MFP sets your macros using a "% of calories" approach.

this is not really correct.

your protein macro is a function of Lean Body Mass, not the number of calories you eat.

set your protein at 1.0g/lb of LBM and try to meet or exceed this number each day.

for example, if you weigh 150lbs and your BF% is 30%, then your protein goal should be 1.0g x (1-0.3) x 150 = 105g.

tdelo7634

Protein in excess is actually really bad for you. If your goal is weight loss only I would go ahead and change it in your preferences, however, if health is also a priority I would strive for lower protein consumption.

1.5 grams per pound is often recommended depend on you goals, and is a far cry from excess. For myself that is 225g.

erickirb

I've heard this for years. Too much protein is toxic and that protein is used as a weight gainer, so why UP your protein if you're trying to lose weight? Seems counter-productive?

http://www.medicinenet.com/how_much_dietary_protein_to_consume/views.htm

It is only used as a weight gainer in a caloric surplus to make sure most of what you gain is muscle and not fat. But protein well in a deficit, actually helps you retain the muscle you already have, not getting enough would lead to a larger % of your weight loss coming from muscle, instead of fat.

erickirb

Protein in excess is actually really bad for you. If your goal is weight loss only I would go ahead and change it in your preferences, however, if health is also a priority I would strive for lower protein consumption.

1.5 grams per pound is often recommended depend on you goals, and is a far cry from excess. For myself that is 225g.

Really that higher, maybe 1.5g per lb of LBM, not total weight, that said you probably don't even need that much 1 gram per lb of LBM is usually enough, though more doesn't hurt.

fruttibiscotti

MFP sets your macros using a "% of calories" approach.

this is not really correct.

your protein macro is a function of Lean Body Mass, not the number of calories you eat.

set your protein at 1.0g/lb of LBM and try to meet or exceed this number each day.

for example, if you weigh 150lbs and your BF% is 30%, then your protein goal should be 1.0g x (1-0.3) x 150 = 105g.

^^^ this. I use the 1.5 grams per kg of lean body mass ratio to calculate my protein grams. For a person who does hours of hard exercise, they would need more, otherwise someone who is a couch potato would need less. The 1.5 ratio is the midway point (which I use). When you readjust your protein %, it is best to take it off of the carbs % and not fat %. Fat is good for you - and I had to learn that lesson the hard way - I had increased my protein, and reduced my fat to low percentage, which caused problems with my skin, digestion, sleep, etc. Unfortunately, fat gets a bad reputation, when it shouldn't, as we need fat in our diets to stay healthy. Hope you find what's best for you. Good luck.

jar819

Too much protein in the form of meat and shellfish can raise uric acid levels and lead to gout or as others mentioned kidney problems. If you are eating more protein than drink a lot of water and balance it with other healthy items, fruits and veg. Just saying..gout is NO fun and I am living proof that overdoing the protein can be harmful. I was recently diaganosed with gout and it is a very painful form of arthritis that affects joints. Food for thought...pun intended..

DopeItUp

I've heard this for years. Too much protein is toxic and that protein is used as a weight gainer, so why UP your protein if you're trying to lose weight? Seems counter-productive?

http://www.medicinenet.com/how_much_dietary_protein_to_consume/views.htm

Protein is not a weight gainer any more than fat or carbs are.

If you read your own link, it states a possible issue with extreme protein intake and extremely low carb intake. Sometimes referred to as Rabbit Starvation: http://en.wikipedia.org/wiki/Rabbit_starvation

This is a very specific and almost impossible situation to encounter without REALLY REALLY trying. Basically extreme amounts of protein (several hundred grams of protein a day), WITHOUT any other fat or carbs.

This is a problem none of us will ever face in our lifetimes.

uconnwinsnc

It is nearly impossible to "overdose" on protein unless you're just chugging protein shakes all day. Don't worry if it goes well into the red on MFP.

33Freya

MFP is a guideline only.
If I go over protein or fiber, I don't consider it a bad thing. For me, those are just minimums. I watch calories, carbs, and sugars and try not to go over on those though. Fat too, unless I ate avocado or nuts that day

Don't stress it

steve_mfp

Protein intake:
.64g-.82g per pound of body weight or 1.4g1-1.8g per Kg of body weight is the most you really need.

Link that cites actually research on the topic:
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

You can go above it but it's not going to change how fast you build muscle. Studies at Colgan Institute of Nutritional Sciences by Dr Michael Colgan PHD found the highest amount of lean muscle mass in a year was ~18 pounds and is limited by your genetics...i don't have the link to the exact paper on hand.

In regards to too much protein...no real evidence yet, unless you are going excessive and it's usually a problem NOT because of too much protein but not enough of the rest of your macros/micros and water intake.

http://www.ncbi.nlm.nih.gov/pubmed/16174292

full extract:

http://www.nutritionandmetabolism.com/content/2/1/25

amastre

I've heard this for years. Too much protein is toxic and that protein is used as a weight gainer, so why UP your protein if you're trying to lose weight? Seems counter-productive?

http://www.medicinenet.com/how_much_dietary_protein_to_consume/views.htm

A lot of studies have shown that diets higher in protein can result in greater fat loss when one is eating at a caloric deficit. The article you cited is correct that it isn't recommended by the Academy of Nutrition and Dietetics to consume greater than 35% of one's calories from protein, however there is still plenty of room between 10-35% of daily calories for variation.