Protein recommendations seem excessive. Advice?

malu_fizzgig
malu_fizzgig Posts: 2
in Food and Nutrition
Hey all. I'm a mostly raw vegan, using the app to track intake to ensure I'm not deficient in any important areas. I don't need to lose weight, I'd actually like to gain muscle. Been battling illness and injury for the better part of a year and trying to stay healthy. Hard when you're vegan and your appetite goes if you get sick, because we really have to pack the food in to get what we need without juicing.

Right off the bat, I noticed the protein recommendations, 117g per day for my body at six foot 144 lbs and lightly active, seems excessive. Where are they getting this number? All of my research has pointed to the fact that protein is consumed to excess in the average American diet, and that we generally need .8-1g of complete protein per kilogram of healthy body weight, which would put my daily needs closer to half of what MFP app is recommending.
Any thoughts?

Replies

  • wheird
    wheird Posts: 7,963 Member
    If you are trying to gain muscle, recommendations are around 0.8-1.2ish per pound of lean body mass. Most of your research may come from vegan opinion pieces and such. We can exist on a low amount of protein, 40-60g per day, but it is not ideal for gaining muscle mass.
  • malu_fizzgig
    malu_fizzgig Posts: 2
    Thanks for the insight.
  • AlliSteff
    AlliSteff Posts: 211 Member
    Right- if you just want to exist as is, then a lower amount is fine. If you want to put on muscle, then you need more. I aim for around 130 g per day

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