I have a question about total calories and protein?

madisonpw95

I am 18, 5'5", and weigh 123 pounds. I would like to lose about 5-10 pounds (my target weight is 113, so I think that's good) According to myfitnesspal, I should be eating 1290 calories a day, with my protein at 48 grams. I have already exceeded my protein for today, and it's not even dinner! I had cheerios for breakfast and a chicken quesadilla so far today. I have about 600 calories left for the day... I'm just wondering, is it okay to go over my protein? Also, I'm going way under on my sodium. Is that okay?

cmstirp

It's fine to go over your protein requirement every once in a while, especially since there will probably be days when you don't quite meet it.
And the sodium is actually a max intake amount, so as long as you stay under that amount you'll be fine.
Does that help?

JenMc14

I find MFP's protein settings far too low. You should be getting around a gram for every pound of LBM. I am routinely over 90 grams.

cmstirp

How do you measure your LBM?
The RDA for protein for adult maintenance is actually 0.8g/kg body weight, so 48g should be adequate for the OP

BarackMeLikeAHurricane

MFP sets protein too low. To set your macros, check out this link: 

http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

Also, it's hard to have too much protein. 

"It has been observed that the human liver cannot safely metabolise much more than 285-365 g of protein per day (for an 80 kg person), and human kidneys are similarly limited in their capability to remove urea (a byproduct of protein catabolism) from the bloodstream. Exceeding that amount results in excess levels of amino acids, ammonia (hyperammonemia), and/or urea in the bloodstream, with potentially fatal consequences,[1] especially if the person switches to a high-protein diet without giving time for the levels of his or her hepatic enzymes to upregulate. Since protein only contains 4 kcal/gram, and a typical adult human requires in excess of 1900 kcal to maintain the energy balance, it is possible to exceed the safe intake of protein if one is subjected to a high-protein diet with little or no fat or carbohydrates. However, given the lack of scientific data on the effects of high-protein diets, and the observed ability of the liver to compensate over a few days for a shift in protein intake, the US Food and Nutrition Board does not set a Tolerable Upper Limit nor upper Acceptable Macronutrient Distribution Range for protein.[2] Furthermore, medical sources such as UpToDate[3] do not include listings on this topic." 

Source: http://en.wikipedia.org/wiki/Rabbit_starvation

RllyGudTweetr

Echoing others here: Going over on MFP's protein numbers should probably be read as "exceeding the minimum." If you're within your calorie limit, haven't gone too far over on carbs, and aren't feeling absolutely famished, you're probably okay.

WendyTerry420

Personally, I think you would be better off eating at maintenance and lifting heavy. At your height/weight, body recomp would probably be more beneficial than just bit of fat loss.

ETA: Agree with the others on protein. You will probably want 80g bare minimum, but 100g would probably be better. You could easily do 150ish and still not have any problems.

madisonpw95

Thanks to everyone. Another question, is 1290 calories okay? Some days I feel like its perfectly fine, but other days I'm like "Get me something to eat!!" Yesterday I ate close to 1400...

mikejholmes

Thanks to everyone. Another question, is 1290 calories okay? Some days I feel like its perfectly fine, but other days I'm like "Get me something to eat!!" Yesterday I ate close to 1400...

If you REALLY want to lose weight that quickly, it sounds OK.

Better idea: only plan to lose a 1/2 a lb week. And track the days when you feel full, figure out what you ate that day, and eat more of that.

Also:

Personally, I think you would be better off eating at maintenance and lifting heavy. At your height/weight, body recomp would probably be more beneficial than just bit of fat loss.

^ THIS
And if you just diet, and don't lift heavy, you'll lose fat AND muscle.

mikejholmes

MFP sets protein too low. To set your macros, check out this link: 

http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

Also, it's hard to have too much protein. 

"It has been observed that the human liver cannot safely metabolise much more than 285-365 g of protein per day (for an 80 kg person), and human kidneys are similarly limited in their capability to remove urea (a byproduct of protein catabolism) from the bloodstream. Exceeding that amount results in excess levels of amino acids, ammonia (hyperammonemia), and/or urea in the bloodstream, with potentially fatal consequences,[1] especially if the person switches to a high-protein diet without giving time for the levels of his or her hepatic enzymes to upregulate. Since protein only contains 4 kcal/gram, and a typical adult human requires in excess of 1900 kcal to maintain the energy balance, it is possible to exceed the safe intake of protein if one is subjected to a high-protein diet with little or no fat or carbohydrates. However, given the lack of scientific data on the effects of high-protein diets, and the observed ability of the liver to compensate over a few days for a shift in protein intake, the US Food and Nutrition Board does not set a Tolerable Upper Limit nor upper Acceptable Macronutrient Distribution Range for protein.[2] Furthermore, medical sources such as UpToDate[3] do not include listings on this topic." 

Source: http://en.wikipedia.org/wiki/Rabbit_starvation

How DARE you be relevant, respectful, and quote sources! The NERVE!
[reported]

madisonpw95

I just edited my goal to lose 1/2 pound a week (instead of 1 pound a week) and it changed my goal to 1540 calories a day. I think I might stick to that....gives me room for days when I'm studying and just need food. Especially with finals coming up...haha!

BarackMeLikeAHurricane

MFP sets protein too low. To set your macros, check out this link: 

http://www.myfitnesspal.com/topics/show/911011-calculating-calorie-macronutrient-needs?page=1#posts-13821336

Also, it's hard to have too much protein. 

"It has been observed that the human liver cannot safely metabolise much more than 285-365 g of protein per day (for an 80 kg person), and human kidneys are similarly limited in their capability to remove urea (a byproduct of protein catabolism) from the bloodstream. Exceeding that amount results in excess levels of amino acids, ammonia (hyperammonemia), and/or urea in the bloodstream, with potentially fatal consequences,[1] especially if the person switches to a high-protein diet without giving time for the levels of his or her hepatic enzymes to upregulate. Since protein only contains 4 kcal/gram, and a typical adult human requires in excess of 1900 kcal to maintain the energy balance, it is possible to exceed the safe intake of protein if one is subjected to a high-protein diet with little or no fat or carbohydrates. However, given the lack of scientific data on the effects of high-protein diets, and the observed ability of the liver to compensate over a few days for a shift in protein intake, the US Food and Nutrition Board does not set a Tolerable Upper Limit nor upper Acceptable Macronutrient Distribution Range for protein.[2] Furthermore, medical sources such as UpToDate[3] do not include listings on this topic." 

Source: http://en.wikipedia.org/wiki/Rabbit_starvation

How DARE you be relevant, respectful, and quote sources! The NERVE!
[reported]

:laugh: There are a few topics like being over on protein, being over on sugar, asking about meal timing, etc. that are posted so often that I've decided to write a response and keep it saved on my notes on my iPad. Every time I see one of those topics posted I reply with the corresponding copypasta. Being helpful as efficiently as possible