Calories vs Proteins

casminkey
casminkey Posts: 1 Member
edited March 5 in Food and Nutrition
Hello, hoping to get some general advice. Started at 205lbs, down to about 188, trying to get to 180 but it's been slow the past few weeks. I was only counting calories, goal at 1700 calories but usually eating around 1400 and about 40-60 minutes on the elliptical 3-4 times a week. So in that regards, pretty good.

Then I started hearing all this stuff about Proteins and how I should eat more. Now I'm all confused because I can't seem to get the right amounts of protein without eating more calories. Protein shakes, peanut putter, more meats, ETC, it's pushing me over my calories goal (and I'm still not hitting my targets for proteins)

Is there a general rule? I'm assuming it's different for everyone but since all this protein talk, I haven't made much progress. I'm thinking of going back to eating at little calories as possible and squeeze in protein when I can.

Thoughts? Advice?

Replies

  • 5stringjeff
    5stringjeff Posts: 790 Member
    It can be tough to hit your protein macros while you lose. Not impossible, but tough. Lots of people add a lot of chicken/beef to their diet.

    If your main goal is weight loss, then focus on your calorie goals more than your protein goals.

    BTW, you should really eat closer to 1700 if that's your daily goal when cutting. My goal weight was/is 180, and I was eating 1800 to cut. I couldn't imagine trying to cut to 1400 a day, plus cardio.
  • Unknown
    Unknown
    This content has been removed.
  • nicsflyingcircus
    nicsflyingcircus Posts: 3,099 Member
    Hello, hoping to get some general advice. Started at 205lbs, down to about 188, trying to get to 180 but it's been slow the past few weeks. I was only counting calories, goal at 1700 calories but usually eating around 1400 and about 40-60 minutes on the elliptical 3-4 times a week. So in that regards, pretty good.

    Then I started hearing all this stuff about Proteins and how I should eat more. Now I'm all confused because I can't seem to get the right amounts of protein without eating more calories. Protein shakes, peanut putter, more meats, ETC, it's pushing me over my calories goal (and I'm still not hitting my targets for proteins)

    Is there a general rule? I'm assuming it's different for everyone but since all this protein talk, I haven't made much progress. I'm thinking of going back to eating at little calories as possible and squeeze in protein when I can.

    Thoughts? Advice?

    I include meat/eggs(and egg whites) in both my meals daily, which usually gets me most of the way to my protein goals. My afternoon snack usually incorporates a half scoop to a scoop and a half of protein powder and/or greek yogurt. My protein goal is 120 and I get there pretty easily and regularily.
  • JoRocka
    JoRocka Posts: 17,525 Member
    First things first: You're doing okay- so don't get to excited!!! You're fine!

    Secondly- think of calories as your pizza- the difference slices (how you slice it up) = your macros.

    You need to get all three- and just by eating a varied diet- you usually can. If you are trying to hit certain macros as minimum or maximums or percentages- that means you need to usually give up something else in order to make room for the new amount.

    So instead of eating 300 calories of bacon egg and cheese bagel- I'd rather eat 300 calories of steak. The protein pay off of the steak is significantly higher than the bagel- which has more carbs. You'll hear a lot of people trading bread sticks for extra veggies- or swapping rice with more veggies- carbs can be calorie heavy- they aren't bad- but you have to be aware- if you're eating a lot of carbs like that- and then trying to add protein rich foods on top- you'll go over. So you have to let something else go- or eat less of it to make room for more protein.

    But keep in mind it's really just a balancing act- a give and take- it's not ALL OR NOTHING- pass or fail.

    Typically people look at the proteins as a minimum and the fats/carbs as a max.

    A common suggestion is 0.8-1 gram per pound of lean mass (some people say just mass)- which for a lot of people is pretty much 100 or a little over. ( Example 200 pound person with 20% body fat = 160 pounds lean mass * 0.8 = 128 grams)

    Which is why my suggestion is hit 100 and you're fine. anything over is bonus points for you to pat yourself on the back.
This discussion has been closed.

Categories