how much protein should I be eating daily?

emoonting

Sorry for asking this I feel like its a silly question, I've tried working it out but I have dyscalculia and am struggling with the math!
I am 5 foot 7, weigh around 124 lbs and am fairly active most days, do a lot of yoga. I have the condition pcos so I would like to be gwtting lower carbs higher protein ideally. If any can help I'd be very grateful.

KarenJanine

0.8 g per lb of body weight is a good guide, which in your case would be 99.2 g per day.

Kate7294

I hope you are trying to maintain or gain weight.
I suggest searching PCOS threads on here. Different people approach it different ways. I take Metformin for mine therefor currently just using MFP recommendations. Other's are limiting there carbs more or even going gluten free. You may need to see what works for you.

leggup

0.8 g per lb of body weight is a good guide, which in your case would be 99.2 g per day.

Hahaha. No.

It's .8 g protein per kg of body weight. This comes out to .36 g per lb of body weight. Your protein minimum is 44.64 grams of protein.

Exact findings: The Recommended Dietary Allowance (RDA) for both men and women is 0.80 g of good quality protein/kg body weight/d and is based on careful analyses of available nitrogen balance studies.

Source: http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf (summary on page 589). Chapter 10 discusses all of the variables to this recommendations, such as recs for different age groups and medical conditions (like pregnancy).

I hope you are trying to maintain or gain weight.

Her BMI is not underweight. 5'7 is underweight when under 118 lbs.

martyqueen52

If you want to lower your carb intake and up your protein and fat.... do 1G of protein per LB. of bodyweight (Example: you are 100lbs.... take in 100+g of protein per day).

And yes, you can exceed your protein intake if you so choose to. I tend to go way over mine since I enjoy eating meats and staying away from protein powder if I can.

tennisdude2004

The rule of thumb is 0.7g - 1g of protein per lb of LEAN MASS.

If you are lifting weights a lot, doing lots of HIIT or recovering from injury aim for the 1g mark. If most of your activity is light to moderate cardio then aim for nearer the 0.7g mark.

If you have healthy kidneys you can eat as much protein as you want, but above the quantities above there is no added benefit.

If you have POCS and have been suggested a low carb diet, then look at low carb, moderate protein and high fat.

Good luck.

KarenJanine

0.8 g per lb of body weight is a good guide, which in your case would be 99.2 g per day.

Hahaha. No.

If OP is doing low carb then she's going to need to get her energy from somewhere. If she ate as little as you are recommending then she'd need to be eating a lot of fat to make up the daily energy requirements.

tennisdude2004

0.8 g per lb of body weight is a good guide, which in your case would be 99.2 g per day.

Hahaha. No.

If OP is doing low carb then she's going to need to get her energy from somewhere. If she ate as little as you are recommending then she'd need to be eating a lot of fat to make up the daily energy requirements.

Eating low carb you get your energy from dietary fat and body fat (mainly). You still use glucose for energy but not at high levels!

KarenJanine

0.8 g per lb of body weight is a good guide, which in your case would be 99.2 g per day.

Hahaha. No.

If OP is doing low carb then she's going to need to get her energy from somewhere. If she ate as little as you are recommending then she'd need to be eating a lot of fat to make up the daily energy requirements.

Eating low carb you get your energy from dietary fat and body fat (mainly). You still use glucose for energy but not at high levels!

OP's BMI is only 19.4 so she wont have a lot of body fat to spare - hence needing lots of dietary fat to meet energy needs.

BigT555

The rule of thumb is 0.7g - 1g of protein per lb of LEAN MASS.

If you are lifting weights a lot, doing lots of HIIT or recovering from injury aim for the 1g mark. If most of your activity is light to moderate cardio then aim for nearer the 0.7g mark.

If you have healthy kidneys you can eat as much protein as you want, but above the quantities above there is no added benefit.

If you have POCS and have been suggested a low carb diet, then look at low carb, moderate protein and high fat.

Good luck.

this

BigT555

0.8 g per lb of body weight is a good guide, which in your case would be 99.2 g per day.

Hahaha. No.

It's .8 g protein per kg of body weight. This comes out to .36 g per lb of body weight. Your protein minimum is 44.64 grams of protein.

Exact findings: The Recommended Dietary Allowance (RDA) for both men and women is 0.80 g of good quality protein/kg body weight/d and is based on careful analyses of available nitrogen balance studies.

Source: http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf (summary on page 589). Chapter 10 discusses all of the variables to this recommendations, such as recs for different age groups and medical conditions (like pregnancy).

I hope you are trying to maintain or gain weight.

Her BMI is not underweight. 5'7 is underweight when under 118 lbs.

this is for sedentary people, and even then most nutritional experts think its still to low

leggup

0.8 g per lb of body weight is a good guide, which in your case would be 99.2 g per day.

Hahaha. No.

It's .8 g protein per kg of body weight. This comes out to .36 g per lb of body weight. Your protein minimum is 44.64 grams of protein.

Exact findings: The Recommended Dietary Allowance (RDA) for both men and women is 0.80 g of good quality protein/kg body weight/d and is based on careful analyses of available nitrogen balance studies.

Source: http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf (summary on page 589). Chapter 10 discusses all of the variables to this recommendations, such as recs for different age groups and medical conditions (like pregnancy).

I hope you are trying to maintain or gain weight.

Her BMI is not underweight. 5'7 is underweight when under 118 lbs.

this is for sedentary people, and even then most nutritional experts think its still to low

RDA means minimum. So her minimum is 44.64 grams.

tennisdude2004

0.8 g per lb of body weight is a good guide, which in your case would be 99.2 g per day.

Hahaha. No.

If OP is doing low carb then she's going to need to get her energy from somewhere. If she ate as little as you are recommending then she'd need to be eating a lot of fat to make up the daily energy requirements.

Eating low carb you get your energy from dietary fat and body fat (mainly). You still use glucose for energy but not at high levels!

OP's BMI is only 19.4 so she wont have a lot of body fat to spare - hence needing lots of dietary fat to meet energy needs.

Sorry my (mainly) was meant for dietary and body fat. I meant the mainly to suggest on a low carb diet the energy mainly comes from fat (ketones) which the remainder coming from glucose.

BigT555

0.8 g per lb of body weight is a good guide, which in your case would be 99.2 g per day.

Hahaha. No.

It's .8 g protein per kg of body weight. This comes out to .36 g per lb of body weight. Your protein minimum is 44.64 grams of protein.

Exact findings: The Recommended Dietary Allowance (RDA) for both men and women is 0.80 g of good quality protein/kg body weight/d and is based on careful analyses of available nitrogen balance studies.

Source: http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf (summary on page 589). Chapter 10 discusses all of the variables to this recommendations, such as recs for different age groups and medical conditions (like pregnancy).

I hope you are trying to maintain or gain weight.

Her BMI is not underweight. 5'7 is underweight when under 118 lbs.

this is for sedentary people, and even then most nutritional experts think its still to low

RDA means minimum. So her minimum is 44.64 grams.

yea i didnt really think of that. makes sense

persistentsoul

Hello I am 33 and also have PCOS. My weight has sky rocketted since I hit puberty. It definately makes losing weight much harder. In order for me to lose weight I have to be very active ( hours a day) and eat less than I should be able to. If I eat back my activity calories I gain. PCOS along with other issues lead to a lot of comfort eating especially carbs. End result was 23 stone and worsening of PCOS symptoms.
Being as active as you are is the best thing. I think having PCOS kind of demands that we be athletic if want to have any quality of life. I am slowly inching my way in right direction again. I have drastically reduced my carb intake and it has helped cut out cravings which is great. I mostly get my carbs from green veg now. I use an online calculator to get a rough idea of what my intake needs to be. I have found it useful. It is for a Ketogenic plan but you can adjust the numbers to suit you. If not aiming for Ketosis you can set you carbs at a higher level.
http://keto-calculator.ankerl.com/

with your hieght and wieght and activity it seems to sugest you need to be eating between 60g and 95g of protien per day. Probably stick to higher end if are so active daily.

emoonting

Thank you! Are carbs okay then if they are from vegetables? I'm glad you've found some ways to help your pcos!

emoonting

Thankyou!

persistentsoul

Thank you! Are carbs okay then if they are from vegetables? I'm glad you've found some ways to help your pcos!

Carbs are part of a balanced diet so i would never try to exclude them. I think the issue with pcos is that a lot of us tend to store sugar by coverting it in to body fat because our bodies are not good at processing suagars. Carbs break down in to sugar in the body so eating a lot of Carbs can cause us problems if have that sugar issue. Starchy foods tend to be higher in Carbs so cause higher sugar. I was eating 100's of g of Carbs a day and that caused me problems I think but easily done eating breads, cereal, rice, beans , potatoe. Those things are high carb so if eat several a day it soon adds up. Non starchy veg is much lower in Carbs so can eat a good amount of it without having to worry about daily Carbs getting too high. It would be difficult to eat the amount of low starch veg that would add up to 100's of g a day of Carbs unless ate mountains of the stuff. I aim to keep my Carbs under 40g a day. But some people do well on under a 100g a day and some are a lot stricter. It just depends what works best individually.
Grains upset my system but some people who are sugar sensitive find they can get on ok with a bit of whole grain bread , brown
rice etc in moderation.

But yes short answer is it is good to eat a selection of low carb vegetables. Veg has lots of nutrients in and fiber that also helps. Low carb fruits are things like berries and are also good in moderation. I eat some veg with most meals and often at the end of day my Carbs are well under 40g often under 20g. Veg is good.