How much protein a day should I aim for?
hookemhorns2013
Posts: 56
I am 187 lbs 5' 5 1/2" I am trying to lose down to 135lbs. Currently I am trying to get the 60 grams a day that mfp recommended but I have been wondering if I need to up it?
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Replies
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I've noticed some people can eat that amount and be happy. Myself, I am hungry unless my diet is high in protein, about 100g or more, daily.0
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Do you know your bodyfat %? Fom what I understand you should get that figured out first and then aim for .8-1g of protein for every pound of lean muscle0
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Don't take extra protein, you don't need it. If you are just trying to lose weight, the extra protein that you would take in would be turned to carbs and FAT.0
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I am 187 lbs 5' 5 1/2" I am trying to lose down to 135lbs. Currently I am trying to get the 60 grams a day that mfp recommended but I have been wondering if I need to up it?
as a minimum, 1g per lb of LBM. your LBM = (100%- BF%) x bodyweight
if you are lifting heavy, you may want more.
if you're obese or morbidly obese and not eating at a high daily calorie deficit, you can get by with somewhat less.
however, the general rule is 1g per lb of LBM to help protect against too much muscle mass loss while losing weight.
you can estimate your BF%... it doesn't need to be exact. do a google search for "bodyfat percentage photo" or something similar and you should find a well known graphic showing women at various bodyfat percentages and you can just choose the one that you think looks most like you.
since your protein goal is a daily minimum, eating more won't hurt you. your body will just utilize whatever excess it doesn't need for energy.0 -
Don't take extra protein, you don't need it. If you are just trying to lose weight, the extra protein that you would take in would be turned to carbs and FAT.
^ utter nonsense.0 -
I would definitely suggest getting more than 60g a day... Can you tell me how many calories you are aiming for in a day? What is your workout schedule like?0
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Don't take extra protein, you don't need it. If you are just trying to lose weight, the extra protein that you would take in would be turned to carbs and FAT.
Fat does not accumulate unless calories are in excess.0 -
Don't take extra protein, you don't need it. If you are just trying to lose weight, the extra protein that you would take in would be turned to carbs and FAT.
Huh??? Don't listen to this statement. Protein will make you feel full and will help prevent you from losing muscle mass while dieting.0 -
Don't take extra protein, you don't need it. If you are just trying to lose weight, the extra protein that you would take in would be turned to carbs and FAT.
[/quote
WRONG!!!!!!!0 -
MFP says 1200 calories a day but it always ends up saying I need more because of how much I walk. I have a fitbit flex and track my steps so I walk 7000 - 11000 steps a day. I also do workout 2 days a week and yoga at least 1 day a week. An hour for each one.0
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I eat over 1 gram per body weight, more if I am eating back burned calories. There really isn't a downside to eating too much protein (within reason, I don't think you are supposed to exceed 35% of your over all calories in protein)0
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As long as you aren't just stuffing your face with protein, it is really hard to "overdose" on it. If you're comfortable, it is always better to eat a little more protein than less.0
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As others have said. Silly.Don't take extra protein, you don't need it. If you are just trying to lose weight, the extra protein that you would take in would be turned to carbs and FAT.
1g/lb of lean body mass seems to be the consensus. I go for 1g/lb of target bodyweight, sometimes eat more, try not to make it less. I do also do weights and at the moment, a fair bit of cardio.0 -
MFP says 1200 calories a day but it always ends up saying I need more because of how much I walk. I have a fitbit flex and track my steps so I walk 7000 - 11000 steps a day. I also do workout 2 days a week and yoga at least 1 day a week. An hour for each one.
Ok, so you are not body building or nothing :P Walking and yoga... Aim for one gram per lb of body weight, but at least get in 100 grams if you can't reach that goal. As you lose weight it will be easier to eat the one gram per lb of bodyweight
Lean protein is your friend... At the beginning you may find that to get the protein goal you will have to eat smaller serving of calorie dense carbs (pasta, rice, bread) and more veggies to avoid going over calories. 0 -
I eat over 1 gram per body weight, more if I am eating back burned calories. There really isn't a downside to eating too much protein (within reason, I don't think you are supposed to exceed 35% of your over all calories in protein)
You are totally allowed to eat more than 35% of your overall calories in protein... Just make sure you are getting in lots of fibre too.0 -
My dietitian says 30g of protein per 100 pounds of wieght (at minimum)0
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Don't take extra protein, you don't need it. If you are just trying to lose weight, the extra protein that you would take in would be turned to carbs and FAT.
*slams head on desk*
I don't know where people get this nonsense, but my entire family screams this crap at me every time they see me adding protein powder to anything.
I try and tell them you don't accumulate fat unless you eat excess amount of calories, but nope, my family was having none of it.
You should have seen their faces when I was adding coconut oil to my smoothie to get in some good fats. :laugh:0 -
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
tl,dr: 0.82 grams per pound of body weight, per day.0 -
Don't take extra protein, you don't need it. If you are just trying to lose weight, the extra protein that you would take in would be turned to carbs and FAT.
strong first post bro0 -
This is an untruth. I'm particularly curious how the protein would be turned into carbs.Don't take extra protein, you don't need it. If you are just trying to lose weight, the extra protein that you would take in would be turned to carbs and FAT.0 -
With this, I would guess:I'm particularly curious how the protein would be turned into carbs.
http://en.wikipedia.org/wiki/Gluconeogenesis
However, of course, deficit trumps all.
And worrying that you shouldn't eat protein instead of carbs because it is converted to a carb of course seems a bit silly. 0 -
Just a tad,
With this, I would guess:I'm particularly curious how the protein would be turned into carbs.
http://en.wikipedia.org/wiki/Gluconeogenesis
However, of course, deficit trumps all.
And worrying that you shouldn't eat protein instead of carbs because it is converted to a carb of course seems a bit silly.0 -
Calculate your TDEE using one of the many calculators online. Calculate your body fat percentage to figure out your 'lean mass'. Eat around .8-1g of protein per pound of lean mass.
Protein is incredibly important to keeping you full and satisfied and retaining muscle as you lose weight.0 -
There are a lot of confusing signals from different schools of nutrition on this topic. 1200 is a bit low, but for 5'2" and deficit its reasonable, A few things you want to NOT do is
1) reduce fat intake to 0, - Although you might see instant results, in the long run it has a devastating effect on LDL/HDL cholesterol levels.
2) Cut or increase carbs by more then 5% a day. (i could write a whole book on this) short version is Keeps energy levels higher, and hunger down.
3) Using Proteins as your primary metabolic pathway. You know when your doing this by the color of your urine. (the purpose of eating protein is to make recovery quick while building muscle, SO if your only sore for a day(or less) post workout, your getting enough protein.
4) Forgetting to drink enough water.
Id set your macros personally to 30% fat, 40% carbs, 30% protein if your not working out to failures(where muscles stop working)
or 30% fat 25% carbs 45% protein if your doing heavy lifting.
Some good sources of proteins, are pea soup, kale salads, PLAIN greek yogurt, milk, I easily hit 190g a day and only do 1 or 2 shakes0 -
Or, you know 1 g per pound of lean body mass, which comes down to about the same amount which is what everyone here suggests..http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
tl,dr: 0.82 grams per pound of body weight, per day.0 -
I eat over 1 gram per body weight, more if I am eating back burned calories. There really isn't a downside to eating too much protein (within reason, I don't think you are supposed to exceed 35% of your over all calories in protein)
You are totally allowed to eat more than 35% of your overall calories in protein... Just make sure you are getting in lots of fibre too.
Not according to my doctor. Excessive protein can cause a buildup of toxic ketones that can harm your kidneys.0 -
Don't take extra protein, you don't need it. If you are just trying to lose weight, the extra protein that you would take in would be turned to carbs and FAT.
How can protein turn into carbs?????? Where do people get this stuff???
My best advice, stay away from asking questions on here as most of the time the answers are wrong. I would look at fitness websites/ studies where they are written by professionals.0 -
I've already linked to the information.How can protein turn into carbs?????? Where do people get this stuff???
My best advice, stay away from asking questions on here as most of the time the answers are wrong. I would look at fitness websites/ studies where they are written by professionals.
en.wikipedia.org/wiki/Gluconeogenesis
I have not seen any evidence this is the case UNLESS you already have kidney issues.Not according to my doctor. Excessive protein can cause a buildup of toxic ketones that can harm your kidneys.
If you do, then sure, avoid lots of protein.
If my doctor told me this, I'd be asking for some backup showing it to be the case.0 -
No, there are some very knowledgeable people on here, but there is also a host of real dummies.Don't take extra protein, you don't need it. If you are just trying to lose weight, the extra protein that you would take in would be turned to carbs and FAT.
How can protein turn into carbs?????? Where do people get this stuff???
My best advice, stay away from asking questions on here as most of the time the answers are wrong. I would look at fitness websites/ studies where they are written by professionals.
You have to winnow the wheat from the chaff.0 -
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