I think I'm aiming for too much protein...

sunnshhiine
sunnshhiine Posts: 727 Member
in Food and Nutrition
Hey.

Sex: Female
Build: small/petite
Height: 5'3"
HW: 157 +/-
CW: 135
GW: 120

I have my macros set at:

CARBS: 130/day
FAT: 43/day
PROTEIN: 98/day

Daily Calorie Goal: 1300

I do not do any weight lifting right now. Most of my "exercise" is in the form of 30+ minute walks, cardio workout DVDs, or various calisthenic exercises from YouTube or various apps on my phone.

Is my protein goal/day set too high since I'm not lifting? is 98g of protein really realistic? I'm almost ALWAYS over on my carb intake -- and the only way I'm able to hit my protein goal is if I eat yogurt/eggs for breakfast, fish/eggs for lunch and dinner. I will occasionally have a protein shake in the morning if I don't have time to cook breakfast.

I have about 15 lbs to go to reach my first GW. Should I be adjusting my macros to better fit where I'm at right now?

Any help would be appreciated. Thanks.

Replies

  • HappyStack
    HappyStack Posts: 802 Member
    100g should be fine, maybe even a little bit more.

    A more moderate/high protein intake is important at a calorie deficit.

    ETA: I'm 5'4 and a little heavier than you, not incredibly active besides my workouts and I aim for around 1800 per day.
  • TR0berts
    TR0berts Posts: 7,739 Member
    98 g seems to be pretty good for you, based on your stats and .


    I just took a quick look at today's food diary. The one "big" thing I'd suggest is trying to get more protein at breakfast and dinner. I'd recommend that, if you really just want a shake in the morning, then swap out the Slim-Fast powder for a protein powder. For dinner, I'd think you'd want to eat some meat (fish, eggs, whatever - not sure if you're a "regular" meat-eater or pescetarian+eggs). Since you're taking a number of vitamins as supplements, you'll probably be OK.

    Of course, you stated that you tend to do that anyway.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    98 grams seems about right, but you'd be fine with a little less as well if you don't want to supplement, etc. You do need a bit more when you're in an energy deficit to help preserve your muscle mass...and you need a bit more if you're active..but by and large, most people get adequate protein. They may not get the body building 1 gram per Lb of LBM, but most people in the western world get adequate protein.

    Most people aren't going to truly benefit from hitting that 1 gram per Lb of LBM which is why I personally don't worry about it too much. I have about 145 Lbs of LBM and I'm fine with getting anywhere between 115 - 145 grams. I see absolutely no reason to exceed 145 grams per day and don't really believe in low carb/high fat/high protein approaches to dieting...I'm kinda old school, eat a balanced diet kinda guy.

    IMHO, people get overly fussy about their macros. They are beneficial in helping you meet your nutritional needs, but people get overly obsessive about them for very little gain IMO. I would agree that they could be very beneficial for a competitive athlete, but for the average joe, just having a well balanced diet and getting plenty of nutrition is pretty much good enough.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    It look fine...and as others say could go a bit higher...
  • ken_m
    ken_m Posts: 128
    Though there is no truly definitive study, research tends to lean towards the following figures as being optimal for nitrogen retention, etc.

    0.8g/LBM assuming sufficient caloric intake to maintain or increase weight
    1g/LBM or more in a state of caloric deficit

    I tend to lean towards 40% of my calories being from protein when I'm dieting and really don't pay much attention at all when I'm not. If you've dieted long enough, you can start to rely on intuition and be less careful since you're familiar with what your body needs.
  • sunnshhiine
    sunnshhiine Posts: 727 Member
    98 g seems to be pretty good for you, based on your stats and .


    I just took a quick look at today's food diary. The one "big" thing I'd suggest is trying to get more protein at breakfast and dinner. I'd recommend that, if you really just want a shake in the morning, then swap out the Slim-Fast powder for a protein powder. For dinner, I'd think you'd want to eat some meat (fish, eggs, whatever - not sure if you're a "regular" meat-eater or pescetarian+eggs). Since you're taking a number of vitamins as supplements, you'll probably be OK.

    Of course, you stated that you tend to do that anyway.

    Thanks! I'm only drinking the nasty slim fast "protein" shake because m brother didn't like it and was going to throw it out. I hate to waste things, so I'm going to finish the small container of powder he bought since I'm out of the legit protein powder. I'll buy a new tub of protein powder as soon as this one's gone. any suggestions?

    I only eat fish, chicken, turkey (rarely), eggs, and accasional bacon/turkey bacon. Besides bacon, I don't eat red meat... or I should say that I rarely eat red meat.
  • sunnshhiine
    sunnshhiine Posts: 727 Member
    What about my CARBS? is 130/day too much, too little, or just right?
  • Francl27
    Francl27 Posts: 26,371 Member
    What about my CARBS? is 130/day too much, too little, or just right?

    It's just fine. I only care about my protein goal, personally.
  • sunnshhiine
    sunnshhiine Posts: 727 Member
    What about my CARBS? is 130/day too much, too little, or just right?

    It's just fine. I only care about my protein goal, personally.

    Thanks!
  • UpEarly
    UpEarly Posts: 2,555 Member
    There is really a pretty broad range of acceptable/health carb/fat/protein rations. You can pretty much eat at whatever ratio within that range that makes you happiest, and still continue to lose weight so long as you remain in a calorie deficit.

    Personally, I stick to around 50% carbs, 35% fat and 15% protein. I easily lost 66 pounds and have kept it off for almost two years now. It keeps me full, energetic and content with the food I get to eat. My bloodwork is excellent and my doctor always comments favorably on my fitness level and leanness.

    Don't overthink it too much. There isn't one absolute right answer. :smile:
  • maybyn
    maybyn Posts: 233 Member
    There is an "official" recommendation of 10–35% of your daily calories to come from protein.

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

    So yours is at the higher or top end of that recommendation which is fine.
  • sunnshhiine
    sunnshhiine Posts: 727 Member
    There is really a pretty broad range of acceptable/health carb/fat/protein rations. You can pretty much eat at whatever ratio within that range that makes you happiest, and still continue to lose weight so long as you remain in a calorie deficit.

    Personally, I stick to around 50% carbs, 35% fat and 15% protein. I easily lost 66 pounds and have kept it off for almost two years now. It keeps me full, energetic and content with the food I get to eat. My bloodwork is excellent and my doctor always comments favorably on my fitness level and leanness.

    Don't overthink it too much. There isn't one absolute right answer. :smile:

    Thanks! I think I'm going to try the 50%, 35%, 15% approach for a bit and see how that goes. :) appreciate the help!
  • sunnshhiine
    sunnshhiine Posts: 727 Member
    There is an "official" recommendation of 10–35% of your daily calories to come from protein.

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

    So yours is at the higher or top end of that recommendation which is fine.

    Thanks!

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