152 g of protein? How on earth?

It's actually 0.8-1g per kg body weight

That would be the RDA. (which has been proven to be inadequate for optimal LBM maintenance in a hypocaloric diet)

Proven by who?

http://www.myfitnesspal.com/topics/show/823505-research-on-protien-intake

http://www.myfitnesspal.com/topics/show/869015-fundamental-flaws-with-rda-recommendations-for-protein

https://www.youtube.com/watch?v=SFObr7rc1kA

I clicked on "Double the RDA outperformed the RDA for individuals in a calorie deficit:
http://www.ncbi.nlm.nih.gov/pubmed/495538 " and it sent me to a study about fat and carbohydrates in young men...

It was also about protein. Full title is: "Quantitative effect of an isoenergetic exchange of fat for carbohydrate on dietary protein utilization in healthy young men."


Full text can be found here:

http://ajcn.nutrition.org/content/32/11/2217.full.pdf

See bottom of 1st column on page 8 to the top of the second column (I would copy the extract but its a pdf)

http://www.myfitnesspal.com/topics/show/823505-research-on-protien-intake

http://www.myfitnesspal.com/topics/show/869015-fundamental-flaws-with-rda-recommendations-for-protein

https://www.youtube.com/watch?v=SFObr7rc1kA

I clicked on "Double the RDA outperformed the RDA for individuals in a calorie deficit:
http://www.ncbi.nlm.nih.gov/pubmed/495538 " and it sent me to a study about fat and carbohydrates in young men...

It was also about protein. Full title is: "Quantitative effect of an isoenergetic exchange of fat for carbohydrate on dietary protein utilization in healthy young men."


Full text can be found here:

http://ajcn.nutrition.org/content/32/11/2217.full.pdf

See bottom of 1st column on page 8 to the top of the second column (I would copy the extract but its a pdf)

That study wasn't measuring the amount of protein consumed, it was measuring whether changing the ratio of carbs to fat would have an effect on protein utilization. The only thing it says about protein is that 0.57g/kg body weight is an insufficient amount for a young, healthy male. No arguments to that here.

And it was one example of the RDA being insufficient - which was the point of my post and what was asked for. There are a lot of studies in that thread that, when looked at as a whole (and when especially when read on conjunction with other research, some of which were also provided), give an extremely compelling case that the RDA recommendations are not adequate, especially when on a hypocaloric diet and/or when active.

The study may not have been about the optimal amount of protein - but it did make assertions about the lack of adequacy of the RDA recommendations. Again...that was the point of the thread.

You need to look at the body of evidence, not focus on one individual study just because it was not conducted for the specific purpose of looking at protein adequacy, especially when said study actually came to the conclusion that the RDA was not adequate.

Protein goals for weight lifting is determined by LEAN body mass, not total body weight. Are you at 20% body fat? Even then, those goals are for the elite lifters and only have had a couple of studies done to support such a high goal. I would, however, consider MFP to be a minimum goal and not worry about going over. But for me that is also about satiety.

As for your calories, MFP expects you to eat your calories back so 1200 +330 = 1530. That is only 70 calories difference from your other calculation. That is a very reasonable margin of error given that calories consumed and burnt are all based on averages, not direct measurements.

Echoing these points...

While I am not an elite lifter or an elite athlete whatsoever, I do shoot for 1g per Lb of LBM (not total weight)...but I'm pretty active...I lift "heavy" and log a lot of miles on my bike. My protein goals are in order to not break down my body too much and let it recover from my workouts and rides.

The more sedentary you are, the less you need...even if you're just doing some general fitness exercises like walking or elliptical or something...you're not breaking down your body like someone grinding it out in the weight room or slogging through miles and miles running or cycling or something...though I do think MFP's macro % for protein is pretty low, particularly as protein is important to muscle preservation.

Depending on what exactly your activity level is, you'd probably be just fine right around 100-120 grams protein...somewhere around there. Maybe just make it somewhere between 20-30% in your macro settings...you can customize those...I think MFP defaults to like 15% or something like that which is pretty darned low.

Some people up in here have livers and arteries that are not having fun.

according to some of you folks on here, I'm supposed to eat .8 grams of protein per 1lb. of body weight. I calculated it, and came out to 152 g of protein? That's a lot of protein, I mean, when there is only a few grams of it in one egg, and the highest being from meat, but geez, I'd have to eat a whole chicken to meet that goal, wouldn't I? How do you guys do it?

BTW, I'm female, 5'3, 190lbs, and exercise 5 days a week burning 330 calories a day. Thanks.

Also, MFP has my calories set at 1200 and IIFYM has it set at 1600 calories.

I think you are mistaken. I was a serious weight lifter for over ten years and my protein consumption was based on pounds of LBM, not on total weight and I somehow cannot imagine that that rule has changed over the last ten years.....:o). Depnding on your activities and how you feel you also could est a bit less protein. I was told the range is from .5 gr to 1.0 gr depending on what your needs are.

I am supposed to eat about 100g of protein a day and I find it hard too. I'm not paying $25 for 12 protein bars, I don't like the taste of whey. I don't eat seafood.

Kind of a tough thing. There is only so much eggs, chicken, and greek yogurt a person can eat. I usually get about 75% of my protein. Maybe 50% on some days. I like to eat other foods besides the ones listed before...and I have been losing weight just fine.

Just do what is good for you. Don't change what you are doing if you are losing weight. A lot of people on here stress eating a lot of protein and I just honestly cannot do it. So you are not alone ;-)

http://www.myfitnesspal.com/topics/show/823505-research-on-protien-intake

http://www.myfitnesspal.com/topics/show/869015-fundamental-flaws-with-rda-recommendations-for-protein

https://www.youtube.com/watch?v=SFObr7rc1kA

I clicked on "Double the RDA outperformed the RDA for individuals in a calorie deficit:
http://www.ncbi.nlm.nih.gov/pubmed/495538 " and it sent me to a study about fat and carbohydrates in young men...

It was also about protein. Full title is: "Quantitative effect of an isoenergetic exchange of fat for carbohydrate on dietary protein utilization in healthy young men."


Full text can be found here:

http://ajcn.nutrition.org/content/32/11/2217.full.pdf

See bottom of 1st column on page 8 to the top of the second column (I would copy the extract but its a pdf)

That study wasn't measuring the amount of protein consumed, it was measuring whether changing the ratio of carbs to fat would have an effect on protein utilization. The only thing it says about protein is that 0.57g/kg body weight is an insufficient amount for a young, healthy male. No arguments to that here.

And it was one example of the RDA being insufficient - which was the point of my post and what was asked for. There are a lot of studies in that thread that, when looked at as a whole (and when especially when read on conjunction with other research, some of which were also provided), give an extremely compelling case that the RDA recommendations are not adequate, especially when on a hypocaloric diet and/or when active.

The study may not have been about the optimal amount of protein - but it did make assertions about the lack of adequacy of the RDA recommendations. Again...that was the point of the thread.

You need to look at the body of evidence, not focus on one individual study just because it was not conducted for the specific purpose of looking at protein adequacy, especially when said study actually came to the conclusion that the RDA was not adequate.

The paper was from 1979 and the protein amount they used was 0.57g/kg BW (I don't think that was the RDA, it says they used the recommendation from FAO/WHO for a safe level of protein intake) The recommendation now is 0.8g/kg BW.

What do you think the protein requirement should be?

Can you please look at the other links she replied in a different reply in this thread?

They will specifically show that amounts exceeding the RDA are generally superior.

Here:
http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

^ Scroll down to protein recommendations and check the links.


Edit: Here --
http://www.myfitnesspal.com/topics/show/823505-research-on-protien-intake

according to some of you folks on here, I'm supposed to eat .8 grams of protein per 1lb. of body weight. I calculated it, and came out to 152 g of protein? That's a lot of protein, I mean, when there is only a few grams of it in one egg, and the highest being from meat, but geez, I'd have to eat a whole chicken to meet that goal, wouldn't I? How do you guys do it?

BTW, I'm female, 5'3, 190lbs, and exercise 5 days a week burning 330 calories a day. Thanks.

Also, MFP has my calories set at 1200 and IIFYM has it set at 1600 calories.

The way to do it is to eat a lot of foods throughout the day that have high protein counts but are relatively low in calories. The best source of protein is obviously meat but you don't need to eat a whole chicken. For instance, one breast of chicken will have anywhere between of 30 and 50 grams of protein, depending on the weight. I had a 6 oz steak the other night that had about 40 grams of protein. Have at least one meal per day with something like a breast of chicken or a piece of steak with some veggies and maybe some rice too. That will help you get there.

There are also other types of food that have surprisingly decent protein counts. Some carbs, for instance, have decent protein counts. A serving of bread or rice, for instance, has about the same amount of protein as an egg (usually between 5 and 8 grams of protein). Lentils are also packed with protein; nuts have protein as well (including nut butters). And then there's dairy. Milk, cheese, eggs, and yogurt all have protein. Greek yogurt is actually a great source of protein. For a little packaged cup anywhere between 80 and 120 calories, you can get between 12-14 grams of protein.

So what you'd want to do is include as many protein-filled foods as you can in a day, try not to eat too many foods that have high calorie counts but extremely low protein counts (i.e. something that's 300 calories with 1 or 2 grams of protein only), have at least one meal with a good-sized serving of meat (breast of chicken, steak, fish, etc.), and add in a serving of whey protein to give you another boost of 15-30 grams.

Two scoops of protein powder with milk will give you 50 to 60 grams depending on which powder and how much milk at about 400 calories. I eat about 275 grams a day, so 15o would be a breeze for me...

Eat protein at every meal, even snacks. Theres protein in a lot of things, even cheese, beans, etc. I personally only need 110g and am always trying not to go over. You can get it from meat, eggs (egg whites are better), dairy (if allowed), beans, nuts, greek yogurt has 12 g per serving. I would invest in a good protein powder that you would enjoy drinking, most have 25g per serving. Heres what I ate today as my protein sources so you can get an idea: 2 egg whites, 3 slices center cut bacon, 1 slice cheddar cheese, 1 can tuna, 2 chicken sausages, frozen greek yogurt bar, and 1/4 serving protein powder. That all came around to 100 g and I didn't have an excessive amount of eggs or meat. Even things like milk and bread have some protein. Once you start tracking what you eat, you'll see its not too hard to get the protein you need. Hope this helps! Best of luck.

this is the advice I would have.

I will get 131 grams of protein without touching any shakes today (but I usually supplement with them or protein bars). I had some egg muffins with breakfast sausage crumbles, ground turkey and veggies, 2 hardboiled eggs and a tbs. of peanut butter, some tuna, and a chicken and bean soup for dinner. Boom. Very doable.

I think the secret to success like this poster mentioned is building all meals, even snacks, around lean proteins. Also ditto her on the good tasting protein powder. It's so hard to choke them down when they taste like chalk.

But how many calories do you consume a day? I feel like I'd be over with your meal plan.

Like I tell everyone who asks this question... look through my food diary.

http://www.myfitnesspal.com/topics/show/823505-research-on-protien-intake

http://www.myfitnesspal.com/topics/show/869015-fundamental-flaws-with-rda-recommendations-for-protein

https://www.youtube.com/watch?v=SFObr7rc1kA

I clicked on "Double the RDA outperformed the RDA for individuals in a calorie deficit:
http://www.ncbi.nlm.nih.gov/pubmed/495538 " and it sent me to a study about fat and carbohydrates in young men...

It was also about protein. Full title is: "Quantitative effect of an isoenergetic exchange of fat for carbohydrate on dietary protein utilization in healthy young men."


Full text can be found here:

http://ajcn.nutrition.org/content/32/11/2217.full.pdf

See bottom of 1st column on page 8 to the top of the second column (I would copy the extract but its a pdf)

That study wasn't measuring the amount of protein consumed, it was measuring whether changing the ratio of carbs to fat would have an effect on protein utilization. The only thing it says about protein is that 0.57g/kg body weight is an insufficient amount for a young, healthy male. No arguments to that here.

And it was one example of the RDA being insufficient - which was the point of my post and what was asked for. There are a lot of studies in that thread that, when looked at as a whole (and when especially when read on conjunction with other research, some of which were also provided), give an extremely compelling case that the RDA recommendations are not adequate, especially when on a hypocaloric diet and/or when active.

The study may not have been about the optimal amount of protein - but it did make assertions about the lack of adequacy of the RDA recommendations. Again...that was the point of the thread.

You need to look at the body of evidence, not focus on one individual study just because it was not conducted for the specific purpose of looking at protein adequacy, especially when said study actually came to the conclusion that the RDA was not adequate.

The paper was from 1979 and the protein amount they used was 0.57g/kg BW (I don't think that was the RDA, it says they used the recommendation from FAO/WHO for a safe level of protein intake) The recommendation now is 0.8g/kg BW.

What do you think the protein requirement should be?

As I already noted, you cannot look at just one study - there are a plethora of studies in that link that show inadequacy of RDA recommendations which you appear to be ignoring. I also linked other threads and resources. The recommendation of 0.8g/kg has been shown on numerous occasions to be inadequate in many circumstances.

I looked over some of the other studies but none that I saw seemed very compelling. One had a study population of 20 and had them on a different diet for only 2 weeks. Some of the other studies were specific only to hardcore athletes and had small study populations as well.

As I understand it, the committee responsible for the dietary reference intake meet around every 5 years and go over all the recent, relevant research to decide if anything needs changing. They don't just pull these recommendations out of thin air. I believe they put out their last update in 2010 so maybe by 2015 they will up the protein recommendation. Who knows.

I was just pointing out to the OP that the actual recommendation put out by experts is lower than what she's been told, since she expressed frustration at trying to reach what she thought her protein goal should be.

Also, I really am interested in what you think an adequate protein amount is.

Recommend daily allounces are total CRAPOLA if you have any desire to have a good strong body.

p28...