Women & macros

Lina4Lina

Honestly, you don't need a lot of protein, even if you are doing heavy weight lifting. Some people find that higher protein levels help them feel satiated though. The US RDA for protein is set at 52g/day but many people go over that.

I did re-adjust the MFP percentages myself to 60/20/20 which I find is good for me. My protein falls somewhere in the 60-100g range per day.

Those RDI recommendations are based on outdated research and are not optimal for those on diets. More recent research suggests that we should have a higher intake of protein, especially when dieting, since 1) it spares loss of muscle and 2) it has a strong satiating effect (moreso than carbs or fat, although consuming sufficient fat helps with this as well). And, unless one is vegetarian, these levels of protein should not be hard to reach. If you decide you only want to consume 60 g of protein, just recognize your weight loss might not be of optimal quality. Read the links below for some additional elaboration:

http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html
http://www.bodyrecomposition.com/fat-loss/exercise-and-weightfat-loss-part-2.html

Although the first posts talks about research in sparing LBM, that research isn't referenced. Research can be interpreted different ways and I've read some of the research on protein and dieting. I've been able to build muscle while dieting in my protein range. Weightlifting is great for that so I'm happy. Also, my fiber intake is fairly high and like protein, fiber is satiating.

And overall I wouldn't call the protein requirements research outdated because the WHO recently did a study that included protein requirements and their numbers mesh up with the RDA.

I didn't find that particularly study ( I read it a while ago) but here is one study from 2008, there are others with similar results listed. The PubMed database is a good resource as well for studies.

http://www.ajcn.org/content/88/5/1322.abstract