30% protein okay? If not, what % do you reccomend?

Verity1111
Verity1111 Posts: 3,309 Member
in Health and Weight Loss
So, I just upped my protein to 30% and while I am eating processed food (this is no new thing or shocker lol) I also add in veggies & fruit now that I didn't eat previously as often because of price. I had difficulty because I'm a vegetarian and yesterday when I asked for ideas and people suggested beans I added them to my diet today. I usually avoid them for the insanely high fat, but accidentally bought low fat ones. Lol. I realized it after I ate them and seen my protein. Well, I finally met my protein for the day and I just upped it yesterday! Usually I am like 20-30 grams under what I need and I seriously was only set at like 15% protein and now I made it to 30% today :] I have my dinner all set and Im excited lol. So is this 30% okay or now that Ive discovered beans & egg whites should I up my intake of protein to something more than this?

I'm 22.
5'4"
168lbs
My current goal weight is 127lbs, but once I get to about 145 or so I figured I would add more strength training than I currently do in order to be toned.

I would appreciate any advice you have on this subject. Thank you lots. :]
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Replies

  • theskinnylist
    theskinnylist Posts: 286 Member
    I personally started off with 40% protein, 40% carbs, and 20% fat.... this week I changed it to 50% protein, 30% carbs, 20% fat, let's see how this changes things. I always thought MFP was too low with their protein recommendations.
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    I prefer to use numbers instead of percentages.

    1g protein / lb LBM
    .33 g fat / lb

    This generally comes out to 30% protein, 30% fat, 40% carbs though if you prefer to use percentages.
  • lynheff
    lynheff Posts: 393 Member
    Beans are low in fat unless you add fat to them. High in carbs but that is a different problem for some people. I use bouillon and veggies like chopped celery, carrots and onion to make them more flavorful without the fat. Hope that helps.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    I prefer to use numbers instead of percentages.

    1g protein / lb LBM
    .33 g fat / lb

    This generally comes out to 30% protein, 30% fat, 40% carbs though if you prefer to use percentages.

    ^^^This. If you use percentages, caloric intake can skew the numbers.
  • tiffany5839
    tiffany5839 Posts: 104 Member
    I do 40% protein and 30% fat 30% carbs
  • Verity1111
    Verity1111 Posts: 3,309 Member
    I love beans! :] Yet those veggies sound so good lol yum yum. I need to learn to make them dry instead of canned/frozen. I appreciate the feedback a lot. I can try to up it to 40% eventually if that's better too. I just am so scared to lose my muscle mass. lmso. I would rather not be flabby abby when this journey reaches its limit.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    I do 25% because when I figured the percentage from my calorie goal, that gave me just beyond the number of grams I want to intake. I shoot for a gram of protein per pound of lean body mass.

    ETA: If you are a vegetarian, you ought to consider adding hemp seeds to your diet. Unlike most vegetable sources of protein, hemp seeds are a complete protein. Also they contain the perfect ratio of Omega 3 and Omega 6 to help your body use the protein you ingest.
  • Verity1111
    Verity1111 Posts: 3,309 Member
    I prefer to use numbers instead of percentages.

    1g protein / lb LBM
    .33 g fat / lb

    This generally comes out to 30% protein, 30% fat, 40% carbs though if you prefer to use percentages.

    ^^^This. If you use percentages, caloric intake can skew the numbers.
    I don't know my LBM :/ I wish I did now and I wish I knew how to find out? I know certain scales tell you and yet I was never use how accurate they were.

    EDIT: I just found a page to estimate it.
    http://www.livestrong.com/article/78946-estimate-lean-body-mass/
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    If you aren;t sure, take your weight and multiply it by .7. That will give you a starting point....There are calculators on-line (perhaps like the one you found) that will use measurements to give you a better estimate. You can use the scales, but they use BIA which is horribly innacurate.
  • Verity1111
    Verity1111 Posts: 3,309 Member
    If you aren;t sure, take your weight and multiply it by .7. That will give you a starting point....There are calculators on-line (perhaps like the one you found) that will use measurements to give you a better estimate. You can use the scales, but they use BIA which is horribly innacurate.

    When I use .7 I get 117.6 this link I posted gave me 123lbs LBM (122.8630636942675) because of my measurements (waist, hips, wrist, forearm) with some long drawn out math problem. lol. So I assume I should up my protein OR up it when I work out more because my calories are only 1300, hence the low 30%. I had to estimate my forearm based on my wrist (I knew my wrist measurement and the others so I just put my fingers around my wrist, which touch exactly, and then added the space I seen on my forearm Lol resourceful.)
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    I prefer to use numbers instead of percentages.

    1g protein / lb LBM
    .33 g fat / lb

    This generally comes out to 30% protein, 30% fat, 40% carbs though if you prefer to use percentages.

    ^^^This. If you use percentages, caloric intake can skew the numbers.
    I don't know my LBM :/ I wish I did now and I wish I knew how to find out? I know certain scales tell you and yet I was never use how accurate they were.

    EDIT: I just found a page to estimate it.
    http://www.livestrong.com/article/78946-estimate-lean-body-mass/

    You can also use Target Bodyweight instead of LBM, with TBW = a reasonable 6-8 month goal.
  • joannathechef
    joannathechef Posts: 484 Member
    I prefer to use numbers instead of percentages.

    1g protein / lb LBM
    .33 g fat / lb

    This generally comes out to 30% protein, 30% fat, 40% carbs though if you prefer to use percentages.

    why don't either go metric or imperial - mixing the systems makes me crazy

    gram are metric and lbs (pounds) are imperial

    1 lb is = 0.453592 Kilos or 453.6 g (rounded)

    so 1 g of protein for each .454 kilos
    or 0.035 oz for each pound of LBM

    - it just does not have the ring of 1 to 1 even if the units are dirrent systems :bigsmile:
  • Type1Rachelle
    Type1Rachelle Posts: 71
    I think it depends on what your exercise looks like - I am more cardio based, so I keep my protein high enough where I can support muscle function but not necessarily want to put ON muscle, if that makes sense?

    I generally eat 70% carbs, 20% protein, 10% fat.

    I'm 5'2", 112lbs and am working on cutting a few pounds before a marathon I have in less than two weeks. Like I said, I'm also a cardio girl (swimming, biking, running), so I need the carbs to fuel my long workouts.
  • FightingGenetics
    FightingGenetics Posts: 108 Member
    While your trying to lose weight do 50% protein 30% carbs and 20% fat, then when you are maintaining do 40% protein, 40% carbs and 20% fat.
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    If you aren;t sure, take your weight and multiply it by .7. That will give you a starting point....There are calculators on-line (perhaps like the one you found) that will use measurements to give you a better estimate. You can use the scales, but they use BIA which is horribly innacurate.

    When I use .7 I get 117.6 this link I posted gave me 123lbs LBM (122.8630636942675) because of my measurements (waist, hips, wrist, forearm) with some long drawn out math problem. lol. So I assume I should up my protein OR up it when I work out more because my calories are only 1300, hence the low 30%. I had to estimate my forearm based on my wrist (I knew my wrist measurement and the others so I just put my fingers around my wrist, which touch exactly, and then added the space I seen on my forearm Lol resourceful.)

    IMHO 1300 is not enough if you weigh around 170......Modify your deficit to lose less per week.....I believe you will be happier overall. But yes.....125 g / protein = 500 cals from protein. 55g fat (again based on 170) would be 495 cals from fat. Assuming you want to stay at 1300 cals I would target 40% protein, 40% fat, 20% carbs.....but I would add more cals.
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    I prefer to use numbers instead of percentages.

    1g protein / lb LBM
    .33 g fat / lb

    This generally comes out to 30% protein, 30% fat, 40% carbs though if you prefer to use percentages.

    why don't either go metric or imperial - mixing the systems makes me crazy

    gram are metric and lbs (pounds) are imperial

    1 lb is = 0.453592 Kilos or 453.6 g (rounded)

    so 1 g of protein for each .454 kilos
    or 0.035 g for each pound of LBM

    - it just does not have the ring of 1 to 1 even if the units are dirrent systems :bigsmile:

    your post confuses me..... I meant what I posted. because her original post was in lbs I don't feel the need to convert that to kilos for her...The gram amounts listed are based on lbs. If the g really bother you when comparing to body weight in lbs divide them by 28 and that is how many lbs of the macro you should eat per pound of body weight.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    If you aren;t sure, take your weight and multiply it by .7. That will give you a starting point....There are calculators on-line (perhaps like the one you found) that will use measurements to give you a better estimate. You can use the scales, but they use BIA which is horribly innacurate.

    That's interesting. I've been using the military calculations based on weights and measurements. That one has me at 96.8. When multiplying my weight times .7, I come up with 156.1. Huge difference!

    (I do plan to get some calipers at some point)
  • Verity1111
    Verity1111 Posts: 3,309 Member
    If you aren;t sure, take your weight and multiply it by .7. That will give you a starting point....There are calculators on-line (perhaps like the one you found) that will use measurements to give you a better estimate. You can use the scales, but they use BIA which is horribly innacurate.

    When I use .7 I get 117.6 this link I posted gave me 123lbs LBM (122.8630636942675) because of my measurements (waist, hips, wrist, forearm) with some long drawn out math problem. lol. So I assume I should up my protein OR up it when I work out more because my calories are only 1300, hence the low 30%. I had to estimate my forearm based on my wrist (I knew my wrist measurement and the others so I just put my fingers around my wrist, which touch exactly, and then added the space I seen on my forearm Lol resourceful.)

    IMHO 1300 is not enough if you weigh around 170......Modify your deficit to lose less per week.....I believe you will be happier overall. But yes.....125 g / protein = 500 cals from protein. 55g fat (again based on 170) would be 495 cals from fat. Assuming you want to stay at 1300 cals I would target 40% protein, 40% fat, 20% carbs.....but I would add more cals.
    You think it's bad? Yea I wasnt sure. I just downed it. I originally had my deficit set at 1500-1600 calories per day because I feel that is somewhere around 1lb per week loss, based on my experience. I just randomly lowered it to 1300 calories because I have not been able to exercise often lately (full time student & mommy of 2 kids under 2 years). My husband is at work all the time & the kids are needy, so theyre my exercise usually. Lol Hm What would you suggest any ideas? calories wise I mean Ill take all the opinions I can get for now lol I actually feel controlled at this level for some reason because 1500 always made me eat like 2000 -_-
  • Verity1111
    Verity1111 Posts: 3,309 Member
    If you aren;t sure, take your weight and multiply it by .7. That will give you a starting point....There are calculators on-line (perhaps like the one you found) that will use measurements to give you a better estimate. You can use the scales, but they use BIA which is horribly innacurate.

    That's interesting. I've been using the military calculations based on weights and measurements. That one has me at 96.8. When multiplying my weight times .7, I come up with 156.1. Huge difference!

    (I do plan to get some calipers at some point)
    Wow & I was annoyed by my 5lb difference lolz I used both methods too xoxo
  • Verity1111
    Verity1111 Posts: 3,309 Member
    I prefer to use numbers instead of percentages.

    1g protein / lb LBM
    .33 g fat / lb

    This generally comes out to 30% protein, 30% fat, 40% carbs though if you prefer to use percentages.

    ^^^This. If you use percentages, caloric intake can skew the numbers.
    I don't know my LBM :/ I wish I did now and I wish I knew how to find out? I know certain scales tell you and yet I was never use how accurate they were.

    EDIT: I just found a page to estimate it.
    http://www.livestrong.com/article/78946-estimate-lean-body-mass/

    You can also use Target Bodyweight instead of LBM, with TBW = a reasonable 6-8 month goal.

    Reasonable 6-8 months goal..I've seen this idea before and liked it.
    so my goal weight is 127 not sure if that is reasonable or not lol but thank you
  • CynGoddess
    CynGoddess Posts: 188 Member
    I do 40% protein and 30% fat 30% carbs


    ^^^ this ^^^
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    If you aren;t sure, take your weight and multiply it by .7. That will give you a starting point....There are calculators on-line (perhaps like the one you found) that will use measurements to give you a better estimate. You can use the scales, but they use BIA which is horribly innacurate.

    That's interesting. I've been using the military calculations based on weights and measurements. That one has me at 96.8. When multiplying my weight times .7, I come up with 156.1. Huge difference!

    (I do plan to get some calipers at some point)

    I would assume by looking at you, your body fat percentage is slightly higher than the OP so it is true that your lean mass would be lower given the same weight. I would definitely get calipers, but the accuracy is really dependent on the skill of the person using them. Honestly......If you aren't sure. estimate low....it will put your protein needs higher which is never really a bad thing.
  • Gramps251
    Gramps251 Posts: 738 Member
    Beans are low in fat unless you add fat to them. High in carbs but that is a different problem for some people. I use bouillon and veggies like chopped celery, carrots and onion to make them more flavorful without the fat. Hope that helps.

    ^ Correct. Beans are low in fat.

    I think I see why you thought beans were high in fat. Is it because you use canned refried beans? If so, make your own from dried pintos and rather than useing fat, just season them and add salsa. They taste great and only cost pennys to make.

    Try eating soy beans as well as dried beans. If you're eating canned beans, watch for the sodium.
  • Greenrun99
    Greenrun99 Posts: 2,065 Member
    I am currently doing 40/40/20 (pro/carb/fat) but have done 50/30/20 (pro/carb/fat) as well.. or you could do the 1 per LBM but don't buy into the hype that too much protein makes you fat.. you can easily go over on your protein number and not worry about that.. Unless your eating 100% protein or something, then you aren't eating fruits/veggies etc.
  • Verity1111
    Verity1111 Posts: 3,309 Member
    Thanks everyone. You all are helping me figure out a lot. I actually hit 119g of protein for the first time yesterday :] Love this thread to pieces!
    Beans are low in fat unless you add fat to them. High in carbs but that is a different problem for some people. I use bouillon and veggies like chopped celery, carrots and onion to make them more flavorful without the fat. Hope that helps.

    ^ Correct. Beans are low in fat.

    I think I see why you thought beans were high in fat. Is it because you use canned refried beans? If so, make your own from dried pintos and rather than useing fat, just season them and add salsa. They taste great and only cost pennys to make.

    Try eating soy beans as well as dried beans. If you're eating canned beans, watch for the sodium.

    I never ate them because my family buys the canned and they were high in fat yep! lol I just bought some vegetarian ones (just beans, water, & salt) and ate those instead. I was just thinking of making my own, but Im not sure how so I guess I need to google it sometime soon! lol

    P.S. I can't stand the sodium in those darn canned foods, so yes that too! I don't add any salt to my food anymore except french fries when I bake them since I've noticed it.
  • mmapags
    mmapags Posts: 8,934 Member
    You've gotten plenty of good protein advice from Jacwhite and others. Way back in your OP, you mentioned waiting to start strength training. Why????

    Strength training is the single most usefull thing you can do to burn fat in a calorie deficit. It will also help, together with edequate protein intake, in preserving lean muscle mass. I can't think of any reason why waiting would be beneficial. Quite the opposite!!

    I would strongly urge you to start strenght training like, yesterday!!
  • Verity1111
    Verity1111 Posts: 3,309 Member
    You've gotten plenty of good protein advice from Jacwhite and others. Way back in your OP, you mentioned waiting to start strength training. Why????

    Strength training is the single most usefull thing you can do to burn fat in a calorie deficit. It will also help, together with edequate protein intake, in preserving lean muscle mass. I can't think of any reason why waiting would be beneficial. Quite the opposite!!

    I would strongly urge you to start strenght training like, yesterday!!

    I think I misinformed people! LOL I will do a little strength training, but with my husband working all the time & the kids I have trouble getting to the gym for strength training every single day (it isnt really possible for me since I dont have a babysitter every day). I want to know what I can do at home and when I do go to the gym I do a little bit of it. The last time I did this (Note: I have no idea what to do or what machines to use! lol)
    Leg Press 7 sets of 15 (only 100lbs)
    Squats 5 sets of 5 (machine: only 20lbs)
    Pully machine (pull a bar/chain down to your chest while seated) 5 sets of 10 (45lbs)
    I also did 19 crunches, but they were about to close and when I got home I had the kids and homework so I didn't do more that day LOL That was Tuesday. I also did a seated elliptical for 40 minutes and a few minutes of a regular elliptical trainer. Yesterday I walked (at one point a mile carrying 37lbs of groceries) and burned 200 or so calories and today I may go to the gym and do some cardio and strength training as well. I just don't consider that strength training since I didn't do much of anything from what I know. lol
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    You've gotten plenty of good protein advice from Jacwhite and others. Way back in your OP, you mentioned waiting to start strength training. Why????

    Strength training is the single most usefull thing you can do to burn fat in a calorie deficit. It will also help, together with edequate protein intake, in preserving lean muscle mass. I can't think of any reason why waiting would be beneficial. Quite the opposite!!

    I would strongly urge you to start strenght training like, yesterday!!

    ^^this
  • Verity1111
    Verity1111 Posts: 3,309 Member
    I mostly have trouble distinguishing what is considering strength training for real and what is just here and there or how much I should per week etc. I am still sore from Tuesday and the groceries I carried yesterday. lmso
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I mostly have trouble distinguishing what is considering strength training for real and what is just here and there or how much I should per week etc. I am still sore from Tuesday and the groceries I carried yesterday. lmso

    Generally - picking up barbells/dumbbells and the like and lifting for a number of sets/reps until failure or near failure.

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