What's more important? (calories vs. protein, and muscle los

ajbeans
ajbeans Posts: 2,857 Member
edited September 25 in Health and Weight Loss
You can see in my ticker that I have fewer than 15 pounds left to lose. I have already reconciled myself to the idea that I might even raise my goal by 5 lbs. or so as I get closer -- my real goal is to get in the "healthy" range for my height (I'm almost there) and to cut body fat without losing a lot of muscle mass. I want to be strong and healthy, not scrawny and flabby.

Ok. So I have my MFP goal set to lose half a pound per week. (I was at 1 lb. per week until recently.). I realized yesterday after taking my measurements that I was losing pounds pretty steadily, but my measurements weren't reflecting much change, which leads me to believe that I AM losing muscle mass. Is this an accurate assumption? I measure bust, waist, hips, and thigh, if that matters.

So my question is, would it be better for me to go over my calories in order to meet or exceed my protein goal, or should I just try to get close on both numbers? I do not have access to a gym, but I do bodyweight strength exercises at home as often at least 3 or 4 times a week.

Suggestions?

Replies

  • tmaksparkie
    tmaksparkie Posts: 279
    If you don't want to lose muscle eat protein 1g of protein per pound of lean body mass. To figure out your lean body mass take your weight x body fat% = how much fat you have then take that amount - your current weight so example

    157 x .29= 45.53lbs of fat
    157- 45.53= 111.57 lean body mass

    So with that 111 grams of protein
  • Midcoast_Mermaid
    Midcoast_Mermaid Posts: 41
    If you want to build muscle then I think it is more important to meet your protein and go over a bit on your calories. As long as you stay within a couple hundred calories of your goal you're still doing good!
  • ajbeans
    ajbeans Posts: 2,857 Member
    If you don't want to lose muscle eat protein 1g of protein per pound of lean body mass. To figure out your lean body mass take your weight x body fat% = how much fat you have then take that amount - your current weight so example

    157 x .29= 45.53lbs of fat
    157- 45.53= 111.57 lean body mass

    So with that 111 grams of protein

    Argh, I don't know my percentage. I really just need to buy some calipers, eh?

    Thanks for the tip!
  • ajbeans
    ajbeans Posts: 2,857 Member
    If you want to build muscle then I think it is more important to meet your protein and go over a bit on your calories. As long as you stay within a couple hundred calories of your goal you're still doing good!

    Thanks!
  • thrsubcon3
    thrsubcon3 Posts: 7
    You need to make sure that your diet is something you can live with for the rest of your life, if your plan is to maintain your lost weight and not go back to your original weight or gain even more. A overall varied calorie intake is the best bet to prevent the loss of muscle mass and promote healty living.

    If you do bodyweight exercises 3-4 times a week then you should not be losing muscle mass unless you are starving yourself. If your overall goal is abs for your b-day, I would recommend doing a fitness video like P90X or Yoga that has ab work in it. Without proper focused exercise, losing weight can be a random process.
  • Mayor_West
    Mayor_West Posts: 246 Member
    I'd recommend trying to get a higher percentage of your daily calories from protein, and cutting on carbs and/or fat to do so. Your daily calorie limit will stay the same, the only difference is that more of those calories will come from protein.
  • bizco
    bizco Posts: 1,949 Member
    While eating at a calorie deficit you will lose both fat and muscle, it's unavoidable. What is your protein% set at? MFP's default level (15%) is very low. Customize your settings to increase it to 20-35% of total calories. Stay within your daily net calories.
  • ajbeans
    ajbeans Posts: 2,857 Member
    You need to make sure that your diet is something you can live with for the rest of your life, if your plan is to maintain your lost weight and not go back to your original weight or gain even more. A overall varied calorie intake is the best bet to prevent the loss of muscle mass and promote healty living.

    If you do bodyweight exercises 3-4 times a week then you should not be losing muscle mass unless you are starving yourself. If your overall goal is abs for your b-day, I would recommend doing a fitness video like P90X or Yoga that has ab work in it. Without proper focused exercise, losing weight can be a random process.

    Well, I do feel better when I get more protein, so it's something I NEED to live with for the rest of my life, if that makes sense. I don't want to go Atkins or something, but I do need to keep that protein up. It helps with all kinds of problems in my life. :laugh:

    I can't afford P90X, but I have been doing abs workouts from Exercise TV, and was thinking about getting a JM video (even though I really can't stand her, she gets good results). Thanks for the advice! Much appreciated!
    I'd recommend trying to get a higher percentage of your daily calories from protein, and cutting on carbs and/or fat to do so. Your daily calorie limit will stay the same, the only difference is that more of those calories will come from protein.
    While eating at a calorie deficit you will lose both fat and muscle, it's unavoidable. What is your protein% set at? MFP's default level (15%) is very low. Customize your settings to increase it to 20-35% of total calories. Stay within your daily net calories.

    I have changed my settings to 20% protein, and would like to increase it as it gets easier to reach that goal every day. My biggest question was on the days that I screw up and my cals are higher and my protein is lower than I'd like, is it better to just sacrifice the calorie goal in favor of getting all my protein in. And it seems like from what you guys are saying that the answer to that is yes, the protein is more important than staying under cal goal. So that's what I'll do. :)
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