How high should my protein goals be?

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FlatWet
FlatWet Posts: 109 Member
edited October 2014 in Health and Weight Loss
Hey all!

Wanted some input on protein. Am I consuming too much protein? Would you suggest adding more fruit / vegetables and reducing protein? I have a hard time hitting my goals on days that I don't eat fish.
My diary is totally open! I am a pescetarian so I don't eat red meat or chicken.

I am female, 22, lightly active - sedentary (desk job but do walk...) 125(ish) lbs.

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  • AliceDark
    AliceDark Posts: 3,886 Member
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    The general recommendation is 0.8-1g per pound of LBM. If you're 125 and 25% body fat (I'm making up numbers here), that would be 75-94g of protein. It's okay to go over; some people shoot for 0.8-1g per pound of total body weight, so you could go up to 125g if you wanted to.
  • FlatWet
    FlatWet Posts: 109 Member
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    Ok, so my current target of about / at least 90 is ballpark ideal?
  • Kalikel
    Kalikel Posts: 9,626 Member
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    The standard advice is .8g per kilogram of body weight, so about 45g.

    Soybeans have complete protein. Eggs, nuts, seeds, legumes, veggie burgers, low-fat or no- fat cheese, yogurt and cottage cheese...

    Vegetarian sites will be a big help for how to get your protein. It shouldn't be a problem. :)

    Fruits aren't really a source of protein.
  • Liftng4Lis
    Liftng4Lis Posts: 15,150 Member
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    Greek yogurt, quest bars, nuts. Ahhh, isn't sashimi fish?
  • Tilran
    Tilran Posts: 626 Member
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    AliceDark wrote: »
    The general recommendation is 0.8-1g per pound of LBM. If you're 125 and 25% body fat (I'm making up numbers here), that would be 75-94g of protein. It's okay to go over; some people shoot for 0.8-1g per pound of total body weight, so you could go up to 125g if you wanted to.

    This. Assuming you know your LBM, you should reach for 1:1 ratio with protein...let the other macros fall where they may.
  • Kalikel
    Kalikel Posts: 9,626 Member
    edited October 2014
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    AliceDark wrote: »
    The general recommendation is 0.8-1g per pound of LBM. If you're 125 and 25% body fat (I'm making up numbers here), that would be 75-94g of protein. It's okay to go over; some people shoot for 0.8-1g per pound of total body weight, so you could go up to 125g if you wanted to.

    Per kilos (total), not per pound. :) So, 45-57(ish).
  • Kalikel
    Kalikel Posts: 9,626 Member
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    Liftng4Lis wrote: »
    Ahhh, isn't sashimi fish?
    Dont know fish (allergic), but it sounds pornographic. IMO. :smiley:

  • FlatWet
    FlatWet Posts: 109 Member
    edited October 2014
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    Yes Sashimi is fish, but I DO eat fish. (Just not red meat or poultry).
    (Ha and I know fruit isn't protein... I just meant were my ratios of fruit / veg to protein out of wack)

    So, is 90g protein too much? Should I be looking more towards 60 g instead?
    Is the ratio that I am eating currently healthy!? :)
  • Kalikel
    Kalikel Posts: 9,626 Member
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    FlatWet wrote: »
    Yes Sashimi is fish, but I DO eat fish. (Just not red meat or poultry).
    (Ha and I know fruit isn't protein... I just meant were my ratios of fruit / veg to protein out of wack)

    So, is 90g protein too much? Should I be looking more towards 60 g instead?
    Is the ratio that I am eating currently healthy!? :)
    Sity...Ninety...

    Most of America eats more protein than they need. Unless you're super high, if you stay within your calories, it shouldn't be an issue.

    I wish you could donate it to me. I'm always under!

    Don't wig about this. It's pretty simple if you don't over-think it.
  • AliceDark
    AliceDark Posts: 3,886 Member
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    FlatWet wrote: »
    Yes Sashimi is fish, but I DO eat fish. (Just not red meat or poultry).
    (Ha and I know fruit isn't protein... I just meant were my ratios of fruit / veg to protein out of wack)

    So, is 90g protein too much? Should I be looking more towards 60 g instead?
    Is the ratio that I am eating currently healthy!? :)
    I don't think 90g is too much, personally. That's 30% of your calorie goal, so it leaves you plenty of room for carbs and fat. I'm about your weight and eat 120g, but I have a higher calorie goal (and my body tends to function better at a higher protein intake). If you have trouble hitting it on days you don't eat fish, it's okay to go under, but I wouldn't stress out about going over either. You can feel free to look through my diary for protein ideas if you'd like -- I'm ovo-lacto vegetarian. I supplement with whey protein, so you'll see a lot of that, but I also eat a lot of eggs, greek yogurt and cottage cheese.

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