protein adjustment
jg05
Posts: 2
I have been set 1200 calories a day - how many of those calories ahould I have in protein? any advice? I run three times a week
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I would keep it the way it is for at least a week. If you find you are always over you can go to Goals/ Change Goals/ Custom/ lower or raise your protein by 5% at a time until you find a comfortable place that works for you. It will Change you Carb automatically. Dont forget to save changes or it will go back.0
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for weight lose 1,5 g of protein per kg of body weight is recomendable,
f you youse lbs, you can count 1 g per lbs as a rough estimate,
adjust proteing goal to reflect the grams of protein you should be eating
Also seting diary to 30% protein 30 fat and 40 carbs is very common and rasonable both for weight loss and muscle building0 -
for weight lose 1,5 g of protein per kg of body weight is recomendable,
f you youse lbs, you can count 1 g per lbs as a rough estimate,
adjust proteing goal to reflect the grams of protein you should be eating
Also seting diary to 30% protein 30 fat and 40 carbs is very common and rasonable both for weight loss and muscle building
Does anyone know where that "1 gram" number comes from??
I have seen many times at MFP the generic recommendation of 1 gram of protein per pound of lean body mass.
I don't agree with that high number of protein grams, unless you are bodubuilding or something serious where you need lots of extra protein.
Here is why:
If I used that recommendation I would need:
209 lbs x 0.74 = 155 grams !! (I estimate I have 26% body fat)
That would be equivalent to almost 34% of my calories from protein !! (I am at 1830 calories)
too much by any standards !
That Generic rule of "1 gram of protein" per lean mass seems then meant for body builders, etc.
Furthermore, the 1g of protein per lb of lean body mass that you recommend, is not a rule that agrees with the DASH recommendations.
Look at page 11 of this page from the National Heart Lung and Blood Institute:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
They recommend 18% of calories to be assigned to protein.
I have elected to set to 15%, which is still within the DASH guidelines of 15 to 20% found in other papers and studies.
My calories per day is 1830, so that means: 0.15* 1830 = 274.5 calories from protein
274.5 calories is almost 69 grams of protein, which is my goal at the moment.
I know not everyone agrees with DASH, but it certainly makes sense to me0 -
When losing weight, it's vital to keep your protein intake high to avoid significant muscle loss. 25-30% is a good number to shoot for.0
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You need more protein when either bodybuilding or losing weight. The reason is, when on a calorie deficit, your body will burn some fat, but also catabolize muscle if you are exercising regularly. By increasing your protein intake, you assist your body in repairing and maintaining lean mass, while burning fat. Eating too little protein can cause you to lose muscle mass.for weight lose 1,5 g of protein per kg of body weight is recomendable,
f you youse lbs, you can count 1 g per lbs as a rough estimate,
adjust proteing goal to reflect the grams of protein you should be eating
Also seting diary to 30% protein 30 fat and 40 carbs is very common and rasonable both for weight loss and muscle building
Does anyone know where that "1 gram" number comes from??
I have seen many times at MFP the generic recommendation of 1 gram of protein per pound of lean body mass.
I don't agree with that high number of protein grams, unless you are bodubuilding or something serious where you need lots of extra protein.
Here is why:
If I used that recommendation I would need:
209 lbs x 0.74 = 155 grams !! (I estimate I have 26% body fat)
That would be equivalent to almost 34% of my calories from protein !! (I am at 1830 calories)
too much by any standards !
That Generic rule of "1 gram of protein" per lean mass seems then meant for body builders, etc.
Furthermore, the 1g of protein per lb of lean body mass that you recommend, is not a rule that agrees with the DASH recommendations.
Look at page 11 of this page from the National Heart Lung and Blood Institute:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
They recommend 18% of calories to be assigned to protein.
I have elected to set to 15%, which is still within the DASH guidelines of 15 to 20% found in other papers and studies.
My calories per day is 1830, so that means: 0.15* 1830 = 274.5 calories from protein
274.5 calories is almost 69 grams of protein, which is my goal at the moment.
I know not everyone agrees with DASH, but it certainly makes sense to me
The recommendation in nutrition textbooks is 0.8 grams per kilogram of bodyweight for a sedentary individual maintaining weight. If you are losing weight, and/or more active, you need more protein. This is where the 1 gram per pound of LBM comes in.0 -
I have been set 1200 calories a day - how many of those calories ahould I have in protein? any advice? I run three times a week
I have my protein set at 40%, fat and carbs at 30% each. I also eat 1750 calories per day
Good luck.0 -
for weight lose 1,5 g of protein per kg of body weight is recomendable,
f you youse lbs, you can count 1 g per lbs as a rough estimate,
adjust proteing goal to reflect the grams of protein you should be eating
Also seting diary to 30% protein 30 fat and 40 carbs is very common and rasonable both for weight loss and muscle building
Does anyone know where that "1 gram" number comes from??
I have seen many times at MFP the generic recommendation of 1 gram of protein per pound of lean body mass.
I don't agree with that high number of protein grams, unless you are bodubuilding or something serious where you need lots of extra protein.
Here is why:
If I used that recommendation I would need:
209 lbs x 0.74 = 155 grams !! (I estimate I have 26% body fat)
That would be equivalent to almost 34% of my calories from protein !! (I am at 1830 calories)
too much by any standards !
That Generic rule of "1 gram of protein" per lean mass seems then meant for body builders, etc.
Furthermore, the 1g of protein per lb of lean body mass that you recommend, is not a rule that agrees with the DASH recommendations.
Look at page 11 of this page from the National Heart Lung and Blood Institute:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
They recommend 18% of calories to be assigned to protein.
I have elected to set to 15%, which is still within the DASH guidelines of 15 to 20% found in other papers and studies.
My calories per day is 1830, so that means: 0.15* 1830 = 274.5 calories from protein
274.5 calories is almost 69 grams of protein, which is my goal at the moment.
I know not everyone agrees with DASH, but it certainly makes sense to me
When loosing weight you need AT LEAST 1g of protein per lean muscle mass to MAINTAIN the muscle you have. Otherwise the weight you're loosing will come from muscle as well as fat, and who wants that? Right now I have my protein set at 30%0 -
When losing weight, it's vital to keep your protein intake high to avoid significant muscle loss. 25-30% is a good number to shoot for.
Where does that % come from? Do you have any sources?
(DASH recommends 18%)0 -
You need more protein when either bodybuilding or losing weight. The reason is, when on a calorie deficit, your body will burn some fat, but also catabolize muscle if you are exercising regularly. By increasing your protein intake, you assist your body in repairing and maintaining lean mass, while burning fat. Eating too little protein can cause you to lose muscle mass.for weight lose 1,5 g of protein per kg of body weight is recomendable,
f you youse lbs, you can count 1 g per lbs as a rough estimate,
adjust proteing goal to reflect the grams of protein you should be eating
Also seting diary to 30% protein 30 fat and 40 carbs is very common and rasonable both for weight loss and muscle building
Does anyone know where that "1 gram" number comes from??
I have seen many times at MFP the generic recommendation of 1 gram of protein per pound of lean body mass.
I don't agree with that high number of protein grams, unless you are bodubuilding or something serious where you need lots of extra protein.
Here is why:
If I used that recommendation I would need:
209 lbs x 0.74 = 155 grams !! (I estimate I have 26% body fat)
That would be equivalent to almost 34% of my calories from protein !! (I am at 1830 calories)
too much by any standards !
That Generic rule of "1 gram of protein" per lean mass seems then meant for body builders, etc.
Furthermore, the 1g of protein per lb of lean body mass that you recommend, is not a rule that agrees with the DASH recommendations.
Look at page 11 of this page from the National Heart Lung and Blood Institute:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
They recommend 18% of calories to be assigned to protein.
I have elected to set to 15%, which is still within the DASH guidelines of 15 to 20% found in other papers and studies.
My calories per day is 1830, so that means: 0.15* 1830 = 274.5 calories from protein
274.5 calories is almost 69 grams of protein, which is my goal at the moment.
I know not everyone agrees with DASH, but it certainly makes sense to me
The recommendation in nutrition textbooks is 0.8 grams per kilogram of bodyweight for a sedentary individual maintaining weight. If you are losing weight, and/or more active, you need more protein. This is where the 1 gram per pound of LBM comes in.
Could you refer me to the to the nutrition textbook that states those numbers?
So far, I have not read any study that recommends the 1 gram per pound of LBM, only some bodybuidling websites.0 -
for weight lose 1,5 g of protein per kg of body weight is recomendable,
f you youse lbs, you can count 1 g per lbs as a rough estimate,
adjust proteing goal to reflect the grams of protein you should be eating
Also seting diary to 30% protein 30 fat and 40 carbs is very common and rasonable both for weight loss and muscle building
Does anyone know where that "1 gram" number comes from??
I have seen many times at MFP the generic recommendation of 1 gram of protein per pound of lean body mass.
I don't agree with that high number of protein grams, unless you are bodubuilding or something serious where you need lots of extra protein.
Here is why:
If I used that recommendation I would need:
209 lbs x 0.74 = 155 grams !! (I estimate I have 26% body fat)
That would be equivalent to almost 34% of my calories from protein !! (I am at 1830 calories)
too much by any standards !
That Generic rule of "1 gram of protein" per lean mass seems then meant for body builders, etc.
Furthermore, the 1g of protein per lb of lean body mass that you recommend, is not a rule that agrees with the DASH recommendations.
Look at page 11 of this page from the National Heart Lung and Blood Institute:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
They recommend 18% of calories to be assigned to protein.
I have elected to set to 15%, which is still within the DASH guidelines of 15 to 20% found in other papers and studies.
My calories per day is 1830, so that means: 0.15* 1830 = 274.5 calories from protein
274.5 calories is almost 69 grams of protein, which is my goal at the moment.
I know not everyone agrees with DASH, but it certainly makes sense to me
When loosing weight you need AT LEAST 1g of protein per lean muscle mass to MAINTAIN the muscle you have. Otherwise the weight you're loosing will come from muscle as well as fat, and who wants that? Right now I have my protein set at 30%
Where did you get that 1g number from?
Seems to me that it is some kind of rule of thumb that is circulating in MFP, without any real study behind it0 -
for weight lose 1,5 g of protein per kg of body weight is recomendable,
f you youse lbs, you can count 1 g per lbs as a rough estimate,
adjust proteing goal to reflect the grams of protein you should be eating
Also seting diary to 30% protein 30 fat and 40 carbs is very common and rasonable both for weight loss and muscle building
Does anyone know where that "1 gram" number comes from??
I have seen many times at MFP the generic recommendation of 1 gram of protein per pound of lean body mass.
I don't agree with that high number of protein grams, unless you are bodubuilding or something serious where you need lots of extra protein.
Here is why:
If I used that recommendation I would need:
209 lbs x 0.74 = 155 grams !! (I estimate I have 26% body fat)
That would be equivalent to almost 34% of my calories from protein !! (I am at 1830 calories)
too much by any standards !
That Generic rule of "1 gram of protein" per lean mass seems then meant for body builders, etc.
Furthermore, the 1g of protein per lb of lean body mass that you recommend, is not a rule that agrees with the DASH recommendations.
Look at page 11 of this page from the National Heart Lung and Blood Institute:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
They recommend 18% of calories to be assigned to protein.
I have elected to set to 15%, which is still within the DASH guidelines of 15 to 20% found in other papers and studies.
My calories per day is 1830, so that means: 0.15* 1830 = 274.5 calories from protein
274.5 calories is almost 69 grams of protein, which is my goal at the moment.
I know not everyone agrees with DASH, but it certainly makes sense to me
At least part of the DASH protocol on protein is because it highly limits meat sources in favour of vegetarian sources because it is designed to lower BP. I personally find that percentage of protein way too low for the reasons cited by others here. Add to that the studies that show protein can help with a person feeling full longer, and there is a double benefit. Basically my approach is whatever helps a person maintain their caloric deficit long term is what is best for them. Some will do better on higher protein, but others will not. It is compliance with the deficit that is key so if eating higher protein helps do that for a person it is good. The other factors make me thing closer to 30% of calories from protein is ideal to maintain muscle mass.0 -
the DASH you mention uses 18% on page 11 but dosn't tell you why either, higher Protien intake is an problem to those with Kidney issues, the rest of the population will simply metabolise excess protein into Glycogen.0
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the DASH you mention uses 18% on page 11 but dosn't tell you why either, higher Protien intake is an problem to those with Kidney issues, the rest of the population will simply metabolise excess protein into Glycogen.
I still have not seen a link here for a source or study that states that 1 gram of protein per lean body pounds is correct.
You may not agree with the 18% of DASH for protein, but certainly DASH is not meant for people with Kidney issues.
DASH was meant for heart issues, but is now widely regarded as a very balanced diet, healthy for all the family.
I would really, really like to hear from anyone here, that shows me a link to a study that recommends more than 20% of your calories to be destined for protein, Only exception I would make is for bodybuilders, of course.
But for the 99% of us not bodybuilding..., the 1gram does not make sense to me :bigsmile:0 -
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Here's a study that's more recent, but not translated out of the researchers' lingo. A quick google search will yield a lot of results. Basically, if you want to lose weight while preserving lean muscle, eat a higher protein/dairy diet.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3159052/0 -
Thank you for the link.
It does not talk about the 1 gram of protein that I was asking, But at least it mentions some percentages (for prehistoric humans !!) of 18 to 35%
The study recommends high protein, not for nutrition reasons, but to increase satiation. In other words, so that you can reduce weight because your stomach feels full.
So again, I appreciate the link.
But it does not answer the question on 1 gram of protein, and which study that number ever came from??0 -
Here's a study that's more recent, but not translated out of the researchers' lingo. A quick google search will yield a lot of results. Basically, if you want to lose weight while preserving lean muscle, eat a higher protein/dairy diet.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3159052/
Thank you, but this newer study is for the effects of Dairy.
It reviews effects of your protein coming from almost no Dairy, to high dairy.
So the question is still there:
Where is a study that shows 1 gram of protein per lean body mass pounds?0 -
Here's a study that's more recent, but not translated out of the researchers' lingo. A quick google search will yield a lot of results. Basically, if you want to lose weight while preserving lean muscle, eat a higher protein/dairy diet.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3159052/
Thank you, but this newer study is for the effects of Dairy.
It reviews effects of your protein coming from almost no Dairy, to high dairy.
So the question is still there:
Where is a study that shows 1 gram of protein per lean body mass pounds?
http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html0 -
Here's a study that's more recent, but not translated out of the researchers' lingo. A quick google search will yield a lot of results. Basically, if you want to lose weight while preserving lean muscle, eat a higher protein/dairy diet.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3159052/
Thank you, but this newer study is for the effects of Dairy.
It reviews effects of your protein coming from almost no Dairy, to high dairy.
So the question is still there:
Where is a study that shows 1 gram of protein per lean body mass pounds?
http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html
THANKS !!
Even though that page is for "Strength and Power Athletes", the link does give me plenty of information to work from.
Some interesting things from that page:
1) "usually registered dieticians who maintain that the RDA for protein is sufficient for all conditions, including individuals involved heavily in sports. Their bible, the RDA Handbook mirrors this stance. So what is the RDA? Currently it’s set at 0.8 g/kg (0.36 g/lb) protein per day. For a 200 lb individual that’s a mere 72 grams of protein per day."
Therefore, this leads me to investigate what the RDA Handbook states and why.
But their recommendation of 0.36g/lb of protein is much more in line to what DASH recommends (15 to 20% of caloric intake)
Interesting !!
2) "At the other extreme are the athletes themselves who have long felt (and therefore argued) that high proteins are absolutely necessary for optimal results. Bodybuilders have traditionally used 1 g/lb (2.2 g/kg) as a baseline recommendation with others taking this level to 2 g/lb (4.4 g/kg) or sometimes even higher. Muscle magazines, usually with a vested interest in moving protein powder tend to promote high protein intakes with claims of athletes eating 800-1000 grams protein per day (a level only achievable with supplementation) being claimed by top bodybuilders."
So this means that 1g/lb and above, is recommended by bodybuilders.
3) The article is a very good one, because it tried to find scientific justification for protein numbers, for athletes and bodybuilders.
It did not reach a solid conclusion, but it does recommend:
"So here’s my recommendation, strength/power athletes should aim for 1.5 g/lb protein per day (again, this is about 3.3 g/kg for the metrically inclined). So for a 200 lb strength/power athlete, that’s 300 grams of protein per day. For a 300 lber, that’s 450 grams per day. If you’re Jeff Lewis, I imagine your protein requirements are basically ‘All of it’ or perhaps ‘A cow’. Per day.
Since most strength/power athletes have plenty high caloric requirements, this will still leave plenty of room for the other macros and, if nothing else, will ensure that protein intake is not limiting in any way"
So this is in agreement with my thinking, that protein should not be a high percentage of your daily calories.
Again, thanks for the link !0 -
An interesting page with links that I want to share:
http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=274&topic_id=1323&level3_id=5145
Has a lot of studies on individual macronutrients, including protein
For example, look at this table: (page 4 for protein)
http://www.iom.edu/Global/News Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx
And links for protein studies: :bigsmile:
Protein and Amino Acids :
1) MedlinePlus: Dietary Proteins
http://www.nlm.nih.gov/medlineplus/dietaryproteins.html
DHHS. NIH. National Library of Medicine.
2) MedlinePlus: Protein in Diet
http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm
DHHS. NIH. National Library of Medicine.
3) Nutrition for Everyone: Protein
http://www.cdc.gov/nutrition/everyone/basics/protein.html
Centers for Disease Control and Prevention.
4) Protein and Amino Acids, Chapter 10 Dietary Reference Intakes
http://books.nap.edu/openbook.php?record_id=10490&page=589
National Academy of Sciences. Institute of Medicine. Food and Nutrition Board.
5) Protein in the Vegan Diet
http://www.vrg.org/nutrition/protein.htm
Vegetarian Resource Group.
6) Protein: The Bottom Line
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/index.html
Harvard University. Harvard School of Public Health.
I will read all of the above :happy:0 -
I eat a LOT of Protein. Yesterday I was at 128g .... the two days before that were even higher... I just feel better when I eat higher protein.... makes me feel full longer, and yes, I think it has helped me lose weight.
I have lost 105lbs in the past 14 months.
sw 303.4
cw 198.4
gw 1600 -
Bottom Line. We all need to increase our protien to protect against muscle loss. They are even running commercials about it now. When you eat at a calorie deficit and you lose weight some of that weight can be muscle loss which will slower you metabolism. Weight come back faster because your metabolism is slower and their is your YOYO syndrome.
Anyway, 1gm per lb of body weight is a good number for men or women...maybe .75 for women but body builders eat a lot more. I am trying to get to 250-300 gms per day to aid in muscle building. It's hard to build muscle but it's easier to lose it. So, in my opinion what MFP sets is way to low and the carbs are way to high. When I do a lean month I eat 50% of my calories from protein. Muscle Burns Fat People...we need to maintain or better yet increase our lean muscle mass.0 -
i set my macros for 40p/30c/30f but i havent really been able to stick with that. usually i shoot for 0.4g per pound, which is about 95g. most days i get at least 100g. i think that averages out to about 20%0
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I eat a LOT of Protein. Yesterday I was at 128g .... the two days before that were even higher... I just feel better when I eat higher protein.... makes me feel full longer, and yes, I think it has helped me lose weight.
I have lost 105lbs in the past 14 months.
sw 303.4
cw 198.4
gw 160
Super Job. We should change the Got Milk line to Got Protein. LOL0 -
I'm not sure what DASH is or why some folks feel the need to argue since we are all different, but whatever. I prefer vegetarian fare so my protein is sometimes iffy. I know I'm not getting enough when I crave meat. SAme way I know my sodium is too low when I suddenly crave chips (something I don't normally eat). Turns out when I am having cravings (or if something suddenly seems disgusting) I'm either not getting enough or I'm eating too much and looking at the nurtritional info for the foods I've eaten backs that up. If you are not getting enough of something your body will let you know. Otherwise, play with the numbers until you find something that works for YOU (dash and bodybuilding studies aside).0
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I'm not sure what DASH is or why some folks feel the need to argue since we are all different, but whatever. I prefer vegetarian fare so my protein is sometimes iffy. I know I'm not getting enough when I crave meat. SAme way I know my sodium is too low when I suddenly crave chips (something I don't normally eat). Turns out when I am having cravings (or if something suddenly seems disgusting) I'm either not getting enough or I'm eating too much and looking at the nurtritional info for the foods I've eaten backs that up. If you are not getting enough of something your body will let you know. Otherwise, play with the numbers until you find something that works for YOU (dash and bodybuilding studies aside).
I understand everyone is different, and each has to find what works best for their individual situation (health, exercise, age, etc)
That is why I have a problem when someone generically states that protein should be 1 gram per pound of weight.
It seems to be a MFP circulated number, that does not really have any support behind it.
I have edited my last post, to add some links on protein studies, including one for Vegans.
You may be interested to read them :bigsmile:
(Edit: here is the Vegan link: http://www.vrg.org/nutrition/protein.htm )0 -
When loosing weight you need AT LEAST 1g of protein per lean muscle mass to MAINTAIN the muscle you have. Otherwise the weight you're loosing will come from muscle as well as fat, and who wants that? Right now I have my protein set at 30%
It is almost impossible not to lose muscle along with fat when losing weight. Just eating more protein will not prevent it. It's natural to lose some muscle along with the fat because your body doesn't need as much muscle to move when weigh less. Using your muscles regularly is the best way to maintain them.0 -
true
but if you eat more protein you will lose less muscle than when you eat little protein.0 -
true
but if you eat more protein you will lose less muscle than when you eat little protein.
The actual protein you need is small, no matter who you believe.
So eating protein above of what your body needs, will not help you retain muscle.
As the previous poster stated, the way to maintain or add muscle mass is exercise.0
This discussion has been closed.
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