Daily Protein goals?

Fit_Forever25

I have read it in lots of post that MFP sets low goals for Protein..
I am on a 1200 calorie goal and my protein is set to 45 grams only (that is when no exercises are added). I workout daily and burn between 400-800 calories
Is there anyone who has edited their protein goals? just wondering on what basis you decide that how much protein is best for you?

sarafil

I have heard that you should try to hit as many grams as you weigh, if you want a high protein diet for building muscle....for me, at 5'9", that is 140g per day. Unfortunately I don't hit it as often as I want, I'm typically always between 100 and 125g.

Fit_Forever25

Thats nice 100-120 is awesome !
I can barely make it up to 70-80 in a day! being vegetarian its a struggle ..
but yeah I heard the same from a friend of mine but never got any solid reasons for it

JennieAL

Typically, you'll hear that to preserve muscle (and especially if you're trying to build) to get the MINIMUM of 1g of protein per 1lb of lean body mass or even total body weight. I customized mine to be around 128g because that is my body weight at the moment.

ETA: You're just going to be selling yourself short if you go any less than that. I've been "skinny fat" for a long while now, and it was solely because of a lack of protein in my diet when I was toying with vegetarianism and veganism a few years back. I had NO idea that I was wasting away my lean body mass... thinking that I needed to "eat lighter" to get lighter... that's so wrong. Food is FUEL for the body. Protein & fat are so very important... they should be considered macros that you need a minimum of, not a max. Carbohydrate is the nonessential macro that you can fluctuate and play around with to suit your preference. Fat & Protein are not to be toyed with... they are required by the body for major bodily functions & repair.

Fit_Forever25

Typically, you'll hear that to preserve muscle (and especially if you're trying to build) to get the MINIMUM of 1g of protein per 1lb of lean body mass or even total body weight. I customized mine to be around 128g because that is my body weight at the moment.

ohh thats nice calc .. so when you add your exercise it must go over that limit innit?

JennieAL

Typically, you'll hear that to preserve muscle (and especially if you're trying to build) to get the MINIMUM of 1g of protein per 1lb of lean body mass or even total body weight. I customized mine to be around 128g because that is my body weight at the moment.

ohh thats nice calc .. so when you add your exercise it must go over that limit innit?

I've actually got my calories & macros set so that I don't pay attention to the calories that I log when I exercise, nor do I "eat them back" because my weekly calories and macros are already set based on my activity level. I eat around 12,100 weekly, with 128g protein minimum & 45 & 55g fat minimum.... I zig-zag calories between 1600 & 1900 or 2000 based on which days I lift weights. And fat & carbs are tweaked according to those days as well. Does this make sense?

chocolateandvodka

4-5 times a day. not necessarily always in the room where one might expect it.

Fit_Forever25

I've actually got my calories & macros set so that I don't pay attention to the calories that I log when I exercise, nor do I "eat them back" because my weekly calories and macros are already set based on my activity level. I eat around 12,100 weekly, with 128g protein minimum & 45 & 55g fat minimum.... I zig-zag calories between 1600 & 1900 or 2000 based on which days I lift weights. And fat & carbs are tweaked according to those days as well. Does this make sense?

oh surely thanks so much! I will edit my protein goals as well

garnislitton

I take protein 4-5 times on daily base for my healthy body.

Fit_Forever25

I take protein 4-5 times on daily base for my healthy body.

you mean the protein shakes?

Cindym82

Protein shakes are a great way to add extra protein. Total lean 25, has 25g of protein per shake

Fit_Forever25

Thanks for all your help!

EmilyLStuart

I try to get at least 70 on non w/o days...and at least 100 on w/o days...although I am much more serious about it on w/o days. I want at least 20 quick gs right after workouts (the sooner the better); that's absolutely the most important timeframe!!!

I have also been advised to aim for the # of grams you want to weigh...so if I want to get down to 140, aim for 140. But I'm thinking I may not need quite this much unless I'm interested in some major muscle building. That's why I think for now I'm good around 100-120.

Also, there is such as thing as too much protein, but I don't think you or I are in danger of that! lol

jamiesadler

I have read it in lots of post that MFP sets low goals for Protein..
I am on a 1200 calorie goal and my protein is set to 45 grams only (that is when no exercises are added). I workout daily and burn between 400-800 calories
Is there anyone who has edited their protein goals? just wondering on what basis you decide that how much protein is best for you?

I do 40 percent protein and 30 percent each carbs and fat

vraesgame

on days I workout I try to hit 90-100 grams and on the days I don't workout I haven't paid much attention, lol.

keljo720

if you hop over to the "Food and Nutrition" board, there's a recent post titled "My gift : Excel spreadsheet for BMR, TDEE, CUT, BUILD and ma." Lots of discussion on what your macros should be set at. The original poster also created an excel spreadsheet. I haven't tried the spreadsheet yet, but am interested to see what my numbers turn out to be.

charliesmagic

^Good tips! Changed my goals in the hopes this also helps

Fit_Forever25

Thanks a lot for the tips guys!
I will make the changes as well!
Cheers! :drinker:

philosohoe

Based on my weight loss goals, my nutritionist recommended that I set my percentages at 50% carbs, 30% protein & 20% fat. I'm having a tough time hitting that number. I'm pretty consistently hitting 50% carbs, 20% protein, 30% fat, so now I'm drinking a second protein drink everyday to try and flip it.

I would recommend looking for a protein shake with less than 5 carbs per serving, no or low fat, at least 20-25 grams of protein per serving.

You can do it!