protein vs calories

laurad8911

which is betteR? being over on calories by about 24 or under on protein by 20+ grams?

geraldm55

calories are the enemy if you want to loose weight

MissMaryMac33

I don't know what your settings are... but if you're using the MFP default and you're still under protein -- you need more protein.

CaoimheAine

Protein is more important for weight loss and muscle tone.

Jade_Butterfly

Well in light of what you said. . better to be over on calories than under on protein. . as stated above protein is needed in order to build muscle. .

and the more lean muscle you build the more it increases your resting metabolism. . hence you will burn more calories!

taso42_DELETED

At those amounts, it's really pretty insignificant.

trelm249

get the protein. 24 calories is negligible in this context.

hjett

I always find, too, that when I eat more protein I tend to feel full longer, and my calorie intake goes down.

ANNAvsANNA

You sort of have to find a happy medium. I can tell you for sure that eating a higher protein diet will help you keep your calorie count down because it helps you feel fuller. At least that's how it is for me!

Bakins929

I agree, better to be over on calories than have a protein deficit. And you can burn off 24 calories easily by walking for 10 minutes so you wont be over!

TheMaidOfAstolat

Neither is better. MPF has a very low protein to carb/fat ratio. I set my intake so that I get at least 100 grams of protein a day and I still try to eat at 1400 cals. This is my ratio...you may need something different but just keep working with it. Also...keep your cals at what MFP sets you at and please if you are not doing so eat as many of your excersize cals back as you can.

miss_liss

24 calories isn't that big a deal - a few sets of push-ups would burn that.

However, it depends if you're over eating protein in the first place (which about 90% of people do).

An average person only needs to eat the equivalent of their ideal weight in kg's by .8. The highest you should be eating is 1.2 x your ideal body weight in kgs (and that's if you're doing full-on weight training... like body sculpting..)

For example, your goal weight is about 62kgs (136 / 2.2), therefore, you should only be eating around 50grams of protein on the days that you're not weight training, and about 10 grams more on the days that you do (and probably the day afterwards as you're recovering - this is when the protein is really used).

Yes, protein helps to build muscle, however it's not the CAUSE of muscle. Eating more protein than you need doesn't make you stronger, doesn't make you more toned... working out does. If you don't have the correct amount of nutrients (protein) to exercise, it means nothing... the extra protein that you consumed will just be converted to fat (and the protein powder companies are laughing).

chrisdavey

this is the definition of majoring in the minors

mowu

An average person only needs to eat the equivalent of their ideal weight in kg's by .8. The highest you should be eating is 1.2 x your ideal body weight in kgs (and that's if you're doing full-on weight training... like body sculpting..)

For example, your goal weight is about 62kgs (136 / 2.2), therefore, you should only be eating around 50grams of protein on the days that you're not weight training, and about 10 grams more on the days that you do (and probably the day afterwards as you're recovering - this is when the protein is really used).

Could we have a source reference please - I'm interested as I've never heard these numbers before and would like to make up my own mind as to the validity of the claim?

Yes, protein helps to build muscle, however it's not the CAUSE of muscle. Eating more protein than you need doesn't make you stronger, doesn't make you more toned... working out does. If you don't have the correct amount of nutrients (protein) to exercise, it means nothing... the extra protein that you consumed will just be converted to fat (and the protein powder companies are laughing).

I take it you only mean this applies if the person is on a caloric surplus?

I have a hard time imagining protein being stored as fat on a caloric deficit - then the energy would be needed for general metabolic expenditure.

tigersword

0.8 x weight in kilograms is the standard protein RDA formula that you will find in nutritionist's textbooks. Eating more than that is generally unnecessary, unless you're a competitive bodybuilder.

Also, your body stores fat on a continuous basis, regardless of how much you eat. Fat cells are the body's fuel tanks.

supermom1114

An average person only needs to eat the equivalent of their ideal weight in kg's by .8. The highest you should be eating is 1.2 x your ideal body weight in kgs (and that's if you're doing full-on weight training... like body sculpting..)

For example, your goal weight is about 62kgs (136 / 2.2), therefore, you should only be eating around 50grams of protein on the days that you're not weight training, and about 10 grams more on the days that you do (and probably the day afterwards as you're recovering - this is when the protein is really used).

Could we have a source reference please - I'm interested as I've never heard these numbers before and would like to make up my own mind as to the validity of the claim?

Yes, protein helps to build muscle, however it's not the CAUSE of muscle. Eating more protein than you need doesn't make you stronger, doesn't make you more toned... working out does. If you don't have the correct amount of nutrients (protein) to exercise, it means nothing... the extra protein that you consumed will just be converted to fat (and the protein powder companies are laughing).

I take it you only mean this applies if the person is on a caloric surplus?

I have a hard time imagining protein being stored as fat on a caloric deficit - then the energy would be needed for general metabolic expenditure.

I could source reference my sports nutrition text book for you on the protein numbers for an average person but shes completely off about the protein for weight training and heavy lifting so to clarify The Practical Applications in Sports Nutrition Second Edition by Heather Fink, Lisa Burgoon, & Alan Mikesky states
Sedentary Individual .8g/kg body weight or 12-15% of total calories
Strength Athlete 1.4-2.0g/kg body weight or 15-20% total calories
Endurance Athlete 1.2-2.0g/kg body weight or 12-18% total calories
Team Sport Athlete 1.2-1.6g/kg body weight or 12-16% total calories
Weight gain/loss 1.6-2.0g/kg body weight or 16-20% total calories****

HOWEVER most of the dietitians I've been taught by end up rounding up to 1g/kg body weight for normal adults 1- for ease of math and 2- in today's world not all protein is created equal so you may not be absorbing as much as you need. And especially the sports RDs I've talked to stress finding what works for your body! There are always ranges for intakes on anything whether it be protein, carbs, or fats because we're not robots.


So to the original poster, go with eating the protein! You don't want to have a calorie deficit from what MFP already has you set at. MFP's calorie recommendation is already a deficit to what you would be burning just laying in bed all day, ie BMR. So go ahead and take the 24 extra calories which will not be stored as fat, since you're already at a deficit through MFP's automatic system.

**** The reason given for increasing protein needs whether trying to gain or lose weight depends on what you are trying to do. If you are trying to gain weight by gaining muscle mass, you'll need more protein to recover from workouts and help the body synthesize new muscle. If you are trying to lose weight you still need the protein to help recover from workouts but also to keep yourself in positive nitrogen balance since your overall caloric balance is negative. Basically, you want to still support muscle growth as well as every other bodily function and tissue growth that requires protein (pretty much everything!) while cutting your actual energy sources (carbs & fat) so your body will use your own fat. Keeping your protein higher during weight loss ensures you won't be using your muscle for fuel instead of fat.

miss_liss

My source was a combination of the sports diet book called Gold Medal Nutrition and my tutors.

It is very difficult to get the correct number, however. Some texts differ, magazine articles are usually always off. Not only that some of the wording can be ambiguous.. what determines 'sedentary' 'athlete' etc etc. I know people who think that just because they lift weights 3 times a week (for 20 minutes low intensity), that they're 'weight lifters' and therefore need to eat 2x their body weight in protein. Also, the way I was taught, was that it's dependent on the day. For example, if you're not working out at all that week, there's no reason that you should be eating as if you are - eg, people who do one weights session a week and therefore thing they should have a protein shake every day.
Also, it depends on how much you want to weigh. Most people calculate by their current body weight - I was taught that it should be closer to your IDEAL body weight.

It also comes down to what type of body you have - how many/what type of muscle fibres you have to how much of a certain nutrient you require.

Personally, from what I've been taught, for the average person looking at 'toning up' and losing a bit of weight, the best thing is to just have a balanced diet.. overeating anything - regardless of if it's 'good' or 'bad' isn't healthy... it's not as if "oh, if I eat too much protein, it's okay, it will just vanish!" - remember it still has to pass through your kidneys.... Eating more protein doesn't actually ensure your muscle isn't being used for energy.. that's dependent on the type of exercise you're doing to what your body uses as energy.

Again, this is just what I was taught was healthy.

The point I was trying to make, was sure 24 calories really doesn't matter.. BUT, it is worth considering how much protein you ACTUALLY need. The majority of people spend so much time worrying about how much protein they have, while ignoring other important nutrients (probably due to various fad diets, stupid magazines, and pictures of ripped bodies on every protein powder advertisement)

tigersword

Also, the way I was taught, was that it's dependent on the day. For example, if you're not working out at all that week, there's no reason that you should be eating as if you are - eg, people who do one weights session a week and therefore thing they should have a protein shake every day.

100% this. On running days, I eat higher carb, lower protein. On weight lifting days, I eat higher protein, lower carb. It's all about balancing your diet based on your activities.