proteins

neasy23

Hello! I just started tracking my foods this week and I'm really loving seeing everything written out...it is so helpful! Just about all week, I've gone over on both my fiber and my protein while staying w/in range on cal, fat, carbs, and sodium.

Is this something I need to fix in order to maximinze my weight loss? I was kind of thinking the more fiber, the better. Not sure about the protein!

grouch201

Everything I see so for doesn't set of any warning bells in my head. Gong slightly over on protein and fiber isn't really going to hurt anything. Just make sure you're you're drinking enough water too and you should be pretty golden.

TrainingWithTonya

It sounds like you are on the right track. Protein recommendations come in two ways. The typical % of total calories like you see on here and a recommendation per kilogram of body weight. The average person doing an average workout needs about 0.8 grams of protein per kilogram of bodyweight. (Slightly over or slightly under is okay) Endurance athletes need 1 to 1.5 grams per kilogram and weightlifters/bodybuilders need 1 to 2 grams per kilogram. Not sure how you weigh yourself, but if it is in pounds, you divide the pounds by 2.2046 to get kilograms. Then multiply the kilograms by the range you need for protein to see if your grams of protein are okay. Here's an example:

Weight 200 pounds / 2.2046 = 90.7194 kilograms

90.7194 kilograms x 0.8 grams per kilo = 72.6 grams

The same person if they do long cardio workouts might prefer up to 1.5 grams per kilo or 90.7194 x 1.5 = 136.1 grams, so they could have anywhere between 73 and 136 grams and be okay for the day.

See, it's a much bigger range then just the % they list on here. So, you're probably okay.