Stronglifts 5x5 for Women

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TDEE Calculator and Protien, OMG!

lauragibson888
lauragibson888 Posts: 30 Member
in Social Groups
Someone recommended this site to calculate TDEE. Their recommended calories look right, but they say to eat 1g of protein per pound of weight... for me that is 212 grams of protein!!! MFP has my recommended amount of 52 grams.

Does this sound right? Should I use a different calculator? I will STRUGGLE to get that much protein!

Step 4: View Your Results
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 63.7 212 84.8 42 - 53 1866
GRAMS per meal 21.2 70.7 28.3 14 - 18 622

http://iifym.com/iifym-calculator/

Replies

  • jayliospecky
    jayliospecky Posts: 25,022 Member
    I have seen some recommendations for that, but I go by the recommendation for 0.5 - 0.8 g per pound. Or, that is usually similar to 1 g per pound of lean body mass. I don't worry too much about it, but I aim for 100-ish g per day.
  • kirabob
    kirabob Posts: 481 Member
    In general, aiming for 1g per pound of bodyweight is a good idea - you might not get there, of course. I pretty much never hit my protein macros - but I do try to get at least 75% on average over the week. Your body needs the protein to help maintain your muscle mass.
  • bumblebums
    bumblebums Posts: 2,181 Member
    Totally off topic, OP, but I just saw your location, and I am kinda jealous. Cuz

    http://www.wfac-gym.com/

    Back on topic, I easily meet 1 g per lb of bodyweight on most days. Diary is open.
  • jayliospecky
    jayliospecky Posts: 25,022 Member
    Just as another source, this is from the Eat, Train, Progress group:
    We would recommend, as a rule of thumb, the following:

    1g of protein per lb of LBM as a minimum target

    0.35g of fat per lb of total body weight as a minimum target

    The balance can fall where you wish, taking into account performance, satiety and adherence.

    Note: the above protein minimum assumes that you are on a deficit, are undertaking moderate exercise and do not have a significantly low or significantly high body fat percentage. It also assumes that you have no pre-existing medical condition that would require a lower intake.

    At a very low body fat percentage or with highly intensive workouts a slightly higher amount of protein is recommended.

    Conversely, at a very high body fat percentage or with no or little exercise, a slightly lower amount of protein is acceptable.

    *with LBM meaning lean body mass
  • Soosannah
    Soosannah Posts: 270 Member
    I aim for at least 100g/day. I think my food log is actually set for 132g/day which is around 0.6g/lb of bw. Some days I hit it, some days I don't. I do make sure I get plenty on lift days.
  • lauragibson888
    lauragibson888 Posts: 30 Member
    Totally off topic, OP, but I just saw your location, and I am kinda jealous. Cuz

    http://www.wfac-gym.com/

    Back on topic, I easily meet 1 g per lb of bodyweight on most days. Diary is open.

    I had no idea this place existed! Apparently they don't advertise much locally!
  • bumblebums
    bumblebums Posts: 2,181 Member
    Totally off topic, OP, but I just saw your location, and I am kinda jealous. Cuz

    http://www.wfac-gym.com/

    Back on topic, I easily meet 1 g per lb of bodyweight on most days. Diary is open.

    I had no idea this place existed! Apparently they don't advertise much locally!

    I would so be there. BTW, you are officially not allowed to post any threads in this group about lack of access to proper equipment :)
  • lauragibson888
    lauragibson888 Posts: 30 Member
    Totally off topic, OP, but I just saw your location, and I am kinda jealous. Cuz

    http://www.wfac-gym.com/

    Back on topic, I easily meet 1 g per lb of bodyweight on most days. Diary is open.

    I had no idea this place existed! Apparently they don't advertise much locally!

    I would so be there. BTW, you are officially not allowed to post any threads in this group about lack of access to proper equipment :)

    Hehe! I promise I won't! We live out in the country and that gym would be about 25 miles one way for me. I joined a closer gym in a smaller town about 2 months ago and it is so nice! I go at 5 am and 9 times out of 10 I am the ONLY person there besides the 80yr old receptionist! I never have to wait on anyone.... it is sooooo nice.

    Another question, do you ladies strictly follow the 5x5 routine? Any cardio added on your off days, or other exercises? I obviously have weight to lose, but LOVE lifting weights, always have. This seems like the perfect routine for me, but I do have a lot of weight to lose as well. Wondering what is recommended for someone like me?
  • randomtai
    randomtai Posts: 9,003 Member
    That gym looks awesome. That is all.
    I just started incorporating cardio in my routine on off days. I do the Zombies, Run! app. I am not sure if it is needed, but I see a lot of people doing cardio and lifting, not just lifting. Perhaps one of the sages of the group can enlighten us. :)
  • bumblebums
    bumblebums Posts: 2,181 Member
    No cardio for me, apart from walking the dog. Do it if you really enjoy it.
  • kirabob
    kirabob Posts: 481 Member
    Like Bumblebums, I'm in the do-it-if-you-like-it camp. I didn't do any for a long time, because I needed to save all my energy for lifting. Now that I'm eating enough food, I've started wanting to do more cardio - but I only do stuff I love, because otherwise I resent it. If I am doing any, it's in 15 minute HIIT after my lifting sessions, or a longer zumba class or something on the first day of my 2-day rest.
  • randomtai
    randomtai Posts: 9,003 Member
    That is really good to know because I kinda hate it. I do enjoy the app and will do it from time to time, but it is good to know that cardio is not necessary. :P
  • emAZn
    emAZn Posts: 413 Member
    If you use the IIFYM.com calculator on the first setting it does not factor in your Lean Body Mass. I reccomend going to a gym, even just a random one, and getting your body fat read so you can use the second setting which will calculate your protein intake for your LBM. By doing that I went from 140g to 108g at 23% body fat.
  • kitkat4141
    kitkat4141 Posts: 379 Member
    Totally off topic, OP, but I just saw your location, and I am kinda jealous. Cuz

    http://www.wfac-gym.com/

    Back on topic, I easily meet 1 g per lb of bodyweight on most days. Diary is open.

    I had no idea this place existed! Apparently they don't advertise much locally!

    I would so be there. BTW, you are officially not allowed to post any threads in this group about lack of access to proper equipment :)

    Hehe! I promise I won't! We live out in the country and that gym would be about 25 miles one way for me. I joined a closer gym in a smaller town about 2 months ago and it is so nice! I go at 5 am and 9 times out of 10 I am the ONLY person there besides the 80yr old receptionist! I never have to wait on anyone.... it is sooooo nice.

    Another question, do you ladies strictly follow the 5x5 routine? Any cardio added on your off days, or other exercises? I obviously have weight to lose, but LOVE lifting weights, always have. This seems like the perfect routine for me, but I do have a lot of weight to lose as well. Wondering what is recommended for someone like me?

    I strive to average 210 minutes of cardio per week for heart health in the form of spinning, cycling, and personal training.
  • 3foldchord
    3foldchord Posts: 2,918 Member
    With the LBM method my protein intake would be about 109, but I have found that my headaches and hypoglycemia symptoms are better when I eat closer to 1 gram per pound of actual bodyweight. I aim for 130-140 grams of protein but am OK with a few days of 110-120.

    And cardio..I don't go out of my way to "Do Cardio", I do like walking and hikes and short bike rides. But honestly, going up and down these stairs all day doing my forgetful housewife thing, is enough cardio for me most days!

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