How much protein?

caitlinen
caitlinen Posts: 36 Member
in Food and Nutrition
How much protein should I aim for a day?

I'm 5 feet 2 inches, weigh 101 lbs. I am really trying to gain muscle but I feel like the problem is not getting enough protein. The past two days I've had around 100 grams but usually it's between 50-80 grams.

I've started drinking a protein shake after work outs, which is what really boosts me up over the 100 mark.

Also, anyone looking to give or receive support on here feel free to add me! :)

Replies

  • SyStEmPhReAk
    SyStEmPhReAk Posts: 330 Member
    1-1.5 grams of protein per pound is sufficient for muscle growth when coupled with weight training.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    Fixed it for you
    1 gram of protein per pound of lean body mass is sufficient for muscle growth when coupled with weight training.
  • SyStEmPhReAk
    SyStEmPhReAk Posts: 330 Member
    Fixed it for you
    1 gram of protein per pound of lean body mass is sufficient for muscle growth when coupled with weight training.

    Damn, you just schooled me! :sad:
  • Wyiauta
    Wyiauta Posts: 14
    I'm 68yrs, 6' and 215 lbs. According to MFP food diary my daily goal for protein is 56g. Does that sound right? I've read that your goal should be 1g of protein per lb of body weight. Any advice?
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    LOL you do not need 100 grams of protein
  • jzammetti
    jzammetti Posts: 1,956 Member
    I'm 68yrs, 6' and 215 lbs. According to MFP food diary my daily goal for protein is 56g. Does that sound right? I've read that your goal should be 1g of protein per lb of body weight. Any advice?

    I aim for 1gram of protein for every pound of lean body mass. If you don't know your LBM, calculate your military body fat perentage at fat2fitradio.com under "all calculators."
  • alexbusnello
    alexbusnello Posts: 1,010 Member
    You're height and weight is pretty much mine and I too have the same question. Wow lol I'll be looking back at this.
  • prodietman
    prodietman Posts: 10
    http://youtu.be/SFObr7rc1kA
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    i've done the calculation for myself and ironically it comes out to exactly 30% of my calories. i imagine that its just coincidence...but i think 30% is pretty good.
  • GrannySparkle
    GrannySparkle Posts: 225 Member
    I have had gastric bypass. So I don't absorb protien as well. Now the dietician and surgeon say 60 grams of protien a day. BUT when my lab work came back, I was low on protien....and B1. So I *try* to hit 100 g of protien but fail day after day. I need to drink more protien shakes, but I am so sick of them.
  • Bobby__Clerici
    Bobby__Clerici Posts: 741 Member
    I'm 68yrs, 6' and 215 lbs. According to MFP food diary my daily goal for protein is 56g. Does that sound right? I've read that your goal should be 1g of protein per lb of body weight. Any advice?

    I aim for 1gram of protein for every pound of lean body mass. If you don't know your LBM, calculate your military body fat perentage at fat2fitradio.com under "all calculators."
    I had to use the custom settings to up that..I feel MFP recommendations are just too low.
  • Bobby__Clerici
    Bobby__Clerici Posts: 741 Member
    i've done the calculation for myself and ironically it comes out to exactly 30% of my calories. i imagine that its just coincidence...but i think 30% is pretty good.
    That's exactly where my setting are...PERFECT!
  • SideSteel
    SideSteel Posts: 11,068 Member
    I'm 68yrs, 6' and 215 lbs. According to MFP food diary my daily goal for protein is 56g. Does that sound right? I've read that your goal should be 1g of protein per lb of body weight. Any advice?

    What is your training like and what are your goals? Do you have any kidney issues?
  • CoderGal
    CoderGal Posts: 6,800 Member
    The American and Canadian guidelines recommend a daily protein dietary allowance, measured as intake per kilogram body weight, is 0.8 g/kg of your weight (not lbm). That being said, that doesn't take into account energy metabolism. So if you move, it would be beneficial to have more (up to a maximum of 2.5g/kg if you're say into heavy body building).
    http://en.wikipedia.org/wiki/Protein_(nutrient)

    I don't know about you but I'm no body builder so I go with about 1.8g/kg of my weight. If you don't know how to do the conversions, Google is great.

    MFP values are based on the RDI...which is based on the minimum requirement to avoid deficiency. I think we could all use a little more then that.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    The American and Canadian guidelines recommend a daily protein dietary allowance, measured as intake per kilogram body weight, is 0.8 g/kg of your weight (not lbm). That being said, that doesn't take into account energy metabolism. So if you move, it would be beneficial to have more (up to a maximum of 2.5g/kg if you're say into heavy body building).
    http://en.wikipedia.org/wiki/Protein_(nutrient)

    I don't know about you but I'm no body builder so I go with about 1.8g/kg of my weight. If you don't know how to do the conversions, Google is great.

    MFP values are based on the RDI...which is based on the minimum requirement to avoid deficiency. I think we could all use a little more then that.

    It also does not take into account being on a caloric deficit and the RDI guidelines are not optimal and have also been shown in some studies to be too low even for people at maintenance and not exercising.
  • Barbellerella
    Barbellerella Posts: 1,838 Member
    LOL you do not need 100 grams of protein

    LOL right back at ya.

    I have 100 pounds of Lean body mass, so yes I aim for at least 100 grams of protein per day, which is 30% of my caloric intake. And my muscles thank me for it!
  • CoderGal
    CoderGal Posts: 6,800 Member
    The American and Canadian guidelines recommend a daily protein dietary allowance, measured as intake per kilogram body weight, is 0.8 g/kg of your weight (not lbm). That being said, that doesn't take into account energy metabolism. So if you move, it would be beneficial to have more (up to a maximum of 2.5g/kg if you're say into heavy body building).
    http://en.wikipedia.org/wiki/Protein_(nutrient)

    I don't know about you but I'm no body builder so I go with about 1.8g/kg of my weight. If you don't know how to do the conversions, Google is great.

    MFP values are based on the RDI...which is based on the minimum requirement to avoid deficiency. I think we could all use a little more then that.

    It also does not take into account being on a caloric deficit and the RDI guidelines are not optimal and have also been shown in some studies to be too low even for people at maintenance and not exercising.

    Absolutely agreed. First off, even sedentary people burn energy, so they should take that into account. And for those looking at all the people thinking they eat far to much protein. I use to be one of them. I've been around far to many protein obsessed body builders to listen to the 'up your protein' remarks at first. It's even gotten to the media that to much protein can cause health problems. I initially assumed there's allot of those people gorging themselves on it but then I did my research after a lightbulb went off in my head that I was blindly listening to the media lol...well those levels are likely allot higher then mine. I decided to up, and you should see how nicer my hair and nails have gotten. I feel fantastic.

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