How much protein for women lifting weights?

sarah5893
sarah5893 Posts: 106 Member
in Food and Nutrition
Just wondered how much protein you girls have per day?

Just started a high protein diet and am having aprox 150g protein per day, I weigh 145lbs aprox. so is this too much?
Also started lifting weights 3x a week

The RDA is only 50g or something and I'm pretty sure that's gotta be rubbish?

Replies

  • fknlardarse
    fknlardarse Posts: 214 Member
    Bump, I'd love to know too :smile: thanks for asking.
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    1g of protein per pound of lean body mass. The same for men.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    1g of protein per pound of lean body mass. The same for men.
    dis

    I am about 23% BF @ 156lbs means I have about 120lbs of LBM so that's my min goal.
  • sarah5893
    sarah5893 Posts: 106 Member
    so is it okay to go over the '1g of protein per lb of lean body mass' rule?
  • SugaryLynx
    SugaryLynx Posts: 2,640 Member
    so is it okay to go over the '1g of protein per lb of lean body mass' rule?

    You could but it would be a waste when you could spend those calories on fat, carbs, and fiber, personally. Excess isn't bad unless you have a medical condition, so if that's how you preferred it and are getting a good amount of fat, carbs and fiber, why not!
  • willrun4bagels
    willrun4bagels Posts: 838 Member
    I have 150-155 lbs of lean body mass based on a few calculators online (unsure of BF% so I used my best guess online?) so 150g is my minimum. I generally have 160-185g protein/day and lift heavy 3x/week.
  • msbeeblebrox
    msbeeblebrox Posts: 133 Member
    I aim for 120-140 grams a day.
  • fknlardarse
    fknlardarse Posts: 214 Member
    So based on that, what % do you set your macro goals at for carbs/fat/protein?
    Mine are pre set at the moment by MFP at carbs48% fat 32% protein20% but that doesn't give me anywhere near 120g+ of protein so I'm guessing I should tinker with my macro %
    What do you guys have yours set at?
  • Ely82010
    Ely82010 Posts: 1,998 Member
    I do strength training 4 times a week, and I am set a 40% carbs and 30% for both protein and fat. Most of the time I am slightly below in the carbs, and right on target with my protein. With fats, sometimes I am over sometimes a little below . I don't count my protein based on my LBM, I just try to reach the values listed in my diary.

    I am a little bit more relax with the protein during the weekends because I don't lift.

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