How the *kitten* do I get all the protein I need for the day?

Bageridoft

Hello!

I have counted calories for a few weeks, and have lost about 11 lbs, but now recently I have started watching my macros(I don't track them, I just watch them change based on what I eat during the day). I don't follow a certain diet, I basically eat whatever fits my calorie goal(However I do not eat fast food and crap like that...).

I'm cutting atm, so my daily calorie goal is 1350 calories. My "macro-percentages" are set to (50% Protein/30 Fat/20 Carbs). It seems I would have to eat only pure protein to even come close... What am I doing wrong?

(Sorry for the messy layout, Im kinda in a hurry...)

BusyRaeNOTBusty

Eat more calories. Aim for less protein.


http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

WBB55

I can personally only get above 80 or so grams per day if I take a protein powder as a supplement. But that's me.

Cranquistador

That is not enough calories for you.

Fentyman

whey protein.

skullshank

19yo male eating 1350?

bro, do you even nourish?

BombshellPhoenix

19yo male eating 1350?

bro, do you even nourish?

My thoughts exactly!

dbmata

but it's a cut, I have to eat like a teen girl!

geeez.

3dogsrunning

That is not enough calories for you.

This. And why that macro breakdown? Especially if you are not following a particular diet plan. With that breakdown, yes, you basically will be eating pure protein and lower carb veggies. Maybe some additional fat.

czechwolf52

You need to readjust your macro levels. You're on an very high protein, but low carb and fat diet and it's just not feasible at that calorie level. It looks like you're trying to get 169 g of protein, 45 g of fat, and 68 g of carbs a day. Lower your protein macro and increase carbs and fat a bit to make your diet doable. You also need to eat more, even though you're on a cut you need more than 1350 calories a day since you're a 19 year old male.

Robotponysaurus

I have a lot of trouble getting in protein too. I usually only get like 40-50, but I'm a vegan with a tiny sleeved stomach, so what's your excuse?

BombshellPhoenix

Eat more calories. Aim for less protein.


http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

^this also.

You don't have that much to lose and you're a guy!

I lost my weight on 1900 average as a 5'3.5" female. Keep your muscles and take it slow.

Jacwhite22

Hello!

I have counted calories for a few weeks, and have lost about 11 lbs, but now recently I have started watching my macros(I don't track them, I just watch them change based on what I eat during the day). I don't follow a certain diet, I basically eat whatever fits my calorie goal(However I do not eat fast food and crap like that...).

I'm cutting atm, so my daily calorie goal is 1350 calories. My "macro-percentages" are set to (50% Protein/30 Fat/20 Carbs). It seems I would have to eat only pure protein to even come close... What am I doing wrong?

(Sorry for the messy layout, Im kinda in a hurry...)

You're a 19 year old male. You need to eat way more than 1350 calories. Target 150+ g protein / day

JTick

Strong first topic title.

Why are you set at 50% protein? That's a lot. Also, eat more calories.

Galatea_Stone

You need to readjust your macro levels. You're on an very high protein, but low carb and fat diet and it's just not feasible at that calorie level. It looks like you're trying to get 169 g of protein, 45 g of fat, and 68 g of carbs a day. Lower your protein macro and increase carbs and fat a bit to make your diet doable. You also need to eat more, even though you're on a cut you need more than 1350 calories a day since you're a 19 year old male.

Only partly agree with this. Keep your protein macro at 169. Up your fat macro to 70. Get the remainder of your calories in carbs, but for the love of Pete and all things good, please eat more. I'd suggest aiming for 2000 calories at the very least and lift like a beast. You're cutting, so do it right. I will say I am pulling the 2000 calorie number out of my butt because I don't know enough about your stats to be more accurate.

How much do you weigh? What's your height? Do you have a food scale and are you weighing your foods? How much and how often are you lifting?

lisalsd1

My maintenance calories are around 1500+ cals a day (I'm a 34 year old female). I agree that you probably need to eat more calories than 1350.

I have my macros set closer to 40% protein. I eat back most of my exercise cals (which also requires eating extra protein). I eat over 100 grams of protein/day.

Eat meat, whey protein, greek yogurt, cottage cheese, beans, nuts, seeds, peas, tofu...

WalkingAlong

I don't understand how eating 50% of your calories from protein equates to 'eating almost pure protein'.

Deipneus

Everyone knows 1,200 calories is not enough. Except MFP which continues to recommend it based on certain inputs and The Mayo Clinic, which publishes suggested 1,200 calorie-per-day meal plans. I eat more than twice that now but I lost weight on 1,200 calories per day. It's difficult but not fatal, and no, it won't cause muscles to atrophy.

acollis1

I do agree your calories are set low BUT that diesn't help you.... high protein snacks.. I just got done eating hard boiled egg whites and a cheese stick as a snack! Things like egg whites, peanut butter, nuts, I've been known to use some grilled chicken as a snack, ham slices rolled around cheese, greek yogurt.
Search the forums for High Protein snacks, I'm sure there's a few threads on that. But I am pretty sure (from experience) 50% macros for protein is hard to hit unless you use some sort of supplement like whey powders or protein bars, they just come with lots of calories attached sometimes so read your labels and keep them "clean" Quest bars are yummy (chocolate chip cookie dough)

3dogsrunning

I don't understand how eating 50% of your calories from protein equates to 'eating almost pure protein'.

I know I used the phrase too but I agree it is a bit of an exaggeration. My point was at his level with those macros, pretty much every meal and snack has to be protein focused. It's a lot of protein for that intake.

_lyndseybrooke_

Not enough calories. Protein percentage too high.

Aaron_K123

Hello!

I have counted calories for a few weeks, and have lost about 11 lbs, but now recently I have started watching my macros(I don't track them, I just watch them change based on what I eat during the day). I don't follow a certain diet, I basically eat whatever fits my calorie goal(However I do not eat fast food and crap like that...).

I'm cutting atm, so my daily calorie goal is 1350 calories. My "macro-percentages" are set to (50% Protein/30 Fat/20 Carbs). It seems I would have to eat only pure protein to even come close... What am I doing wrong?

(Sorry for the messy layout, Im kinda in a hurry...)

Agreed with other posters that you need to eat more than 1350 a day but I'm still going to use that number for the math.

1350 a day and 50% of protein would be 675 calories from protein. 4 calories per gram of protein so that is 169g of protein. My protein isn't set to 50% but my caloric intake is a lot higher than yours and I regularly get 190g of protein in a day. Not sure why you find it difficult honestly, just eat protein rich foods...lean meats, nuts, legumes etc.

A can of tuna (55g for a 12oz) and some chicken breasts (52g for an 8oz) will take care of that 169g pretty quick. Make a curry with chicken on lentils (which are 1:1 carb protein) and you are pretty much done.

If you really have trouble you can use protein shakes to supplement.

nlithopoulos

I eat 230+ grams of protein per day with relative ease, but not in conjunction with severe calorie restriction, obviously.

I roast chickens all the time. Sometimes I'll eat half a chicken and some veggies for one meal. I also stock up on steaks when they're on sale. Pork loin is another lean protein source that can usually be found on the cheap, although it's a bit bland without some creative preparation. Eggs, low fat cottage cheese, and non-fat Greek yogurt can also help you get you to where you need to be. Don't drink protein shakes -- CHEWING your food is much more beneficial to staying on track with your weight loss goals.

Some of the responses are correct; you are eating way too little. Maybe you'll see results in the near-term, but you'll burn out and be back to binge eating in no time. Instead of looking for a quick beach body fix, up your calories to something more reasonable and take it slow.

Some of the responses are incorrect; that is not too much protein. Some advantages of high protein diets:

1. Protein has the highest effect on satiety out of all the macronutrients (with fat being second), so high protein diets are usually easier to adhere to.
2. Protein has a higher TEF (thermic effect of food) out of all the macronutrients, accounting for about 20-25% of calories ingested vs. 5-10% for carbs/fats. This means if you eat 1000 calories from protein, nearly 250 calories are used just through their respective metabolic processes.
3. High protein diets are necessary for lean mass retention during periods of weight loss, which is what most people are really after. Think about it: what does it matter if you lose 10 lbs if you still look the same? 10 lbs of weight loss is not the same as 10 lbs of FAT loss, and I promise you they don't look the same either.

Now, I eat much more protein than Average Joe, but not at the expense of fats and carbs. On my rest days I get all my carbs from fruits and veggies, while eating nearly 100g in fat. On my training days I eat low fat (~45g) while eating lots of starchy carbs (300-350g). I'm a 26-year old male, 187 lbs, with single digit bodyfat. My nutrient requirements do not reflect the norm, so adjust yours accordingly. I saw someone mention the calorie calculator over at 1percentedge.com, which is a killer resource. Go with that.

Hope that helps, and good luck!

Aaron_K123

I agree that that is not to much protein. Perhaps those saying that it is to much protein can explain what they mean by that.

comeonnow142857

420g Chicken Breast
1lb Spinach
1 pint Low Fat Milk
230g Sardines

Calories 1239, protein 163g. Fill out the rest of your cals with nearly anything should bump it up a bit more.

Whey protein is helpful if you're struggling with intake, well absorbed and can be cheaper than whole food sources, You may not need that much protein but it shouldn't be problematic. It'll also be great for satiety.

WalkingAlong

I agree that that is not to much protein. Perhaps those saying that it is to much protein can explain what they mean by that.

I don't comment on peoples' macros but they probably think it's too much based on the default MFP goal of 35% (or was that just my default?) or the general recommendations from most sources to get around 50g/day.
http://www.webmd.com/food-recipes/protein

3dogsrunning

I agree that that is not to much protein. Perhaps those saying that it is to much protein can explain what they mean by that.

I don't comment on peoples' macros but they probably think it's too much based on the default MFP goal of 35% (or was that just my default?) or the general recommendations from most sources to get around 50g/day.
http://www.webmd.com/food-recipes/protein

The MFP recommendation used to be 15%, at least for women when I started here.
It is 20% now for me.

Galatea_Stone

420g Chicken Breast
1lb Spinach
1 pint Low Fat Milk
230g Sardines

Calories 1239, protein 163g. Fill out the rest of your cals with nearly anything should bump it up a bit more.

Whey protein is helpful if you're struggling with intake, well absorbed and can be cheaper than whole food sources, You may not need that much protein but it shouldn't be problematic. It'll also be great for satiety.

You'd need to fill out the rest of the calories in fiber. My stomach hurts just thinking about that little fiber.

comeonnow142857

I agree that that is not to much protein. Perhaps those saying that it is to much protein can explain what they mean by that.

I don't comment on peoples' macros but they probably think it's too much based on the default MFP goal of 35% (or was that just my default?) or the general recommendations from most sources to get around 50g/day.
http://www.webmd.com/food-recipes/protein

1g/lb of lbm (or even more) should be fine

comeonnow142857

420g Chicken Breast
1lb Spinach
1 pint Low Fat Milk
230g Sardines

Calories 1239, protein 163g. Fill out the rest of your cals with nearly anything should bump it up a bit more.

Whey protein is helpful if you're struggling with intake, well absorbed and can be cheaper than whole food sources, You may not need that much protein but it shouldn't be problematic. It'll also be great for satiety.

You'd need to fill out the rest of the calories in fiber. My stomach hurts just thinking about that little fiber.

You're right

BusyRaeNOTBusty

I agree that that is not to much protein. Perhaps those saying that it is to much protein can explain what they mean by that.

160g is probably not "too much" protien. But if he were eating 2000 calories like he probably should be, 160g is not 50%. 50% would be 250g which is a lot of protein. I wouldn't say that 50% is "too much" but definitely not required. 1g per pound of lean body mass is fine (which would probably still be less than 160lbs unless he's really big). Additionally, I treat a protein goal as a minimum, not a maximum.