Low protein % every day

harryrarabrown
harryrarabrown Posts: 42 Member
edited November 2024 in Health and Weight Loss
Hi everyone,

I've been using MFP for a couple of months now but I can't seem to master getting the split between carbs, protein and fat. Seems as though every day my protein is no higher than 20%. I am unsure about how protein shakes work so any advice would be greatly appreciate

My goal is to lose around 30lbs, don't know if that has any impact on any advice

Replies

  • Sued0nim
    Sued0nim Posts: 17,456 Member
    How much do you weigh and how many grammes of protein does it say you should hit?

    aim for 0.64g - 0.82g protein per lb of bodyweight as minimum

    0% greek yogurt
    Eggs
    Dairy
    Meat
    Pulses

    You can go down the protein shake if you want .. but you shouldn't have to tbh
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    It's probably just a question of making protein the priority, rather than needing protein shakes. 150 grams of chicken breast, which is about 5 ounces, has 45+ grams of protein.
  • mamasmaltz3
    mamasmaltz3 Posts: 1,111 Member
    You may try shooting for number of grams rather than %. When I started trying to eat more protein I set a goal of eating at least 100g a day. Once I got into that habit and had a secure idea of what 100g a day looked like and what foods would help me get to that goal, I upped it to be based more off of my lean body mass. Now, I average around 150g a day. You could add a protein shake into your day, but it's really better to try and get your protein from your meals. You'll feel more satiated, longer.
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    Whether it's 100 grams or 20% of a 2,000 calorie day, it's the same amount of protein.
  • RodaRose
    RodaRose Posts: 9,562 Member
    Ignore the percents. They are distracting. If you have to, reduce the carbs and/or fats in order to get enough grams of your protein into your days.
    Calculate protein based on Lean Body Mass. :)
    cheese, dairy
    peanut butter
    pork, beef, chicken, fish, eggs, bacon, tuna, salmon, jerky
    nuts, sunflower seeds, chia seeds, hemp seeds
    beans, lentils, endamame
    broccoli, green peas, kale, collards
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    RodaRose wrote: »
    Ignore the percents. They are distracting. If you have to, reduce the carbs and/or fats in order to get enough grams of your protein into your days.
    Calculate protein based on Lean Body Mass. :)
    cheese, dairy
    peanut butter
    pork, beef, chicken, fish, eggs, bacon, tuna, salmon, jerky
    nuts, sunflower seeds, chia seeds, hemp seeds
    beans, lentils, endamame
    broccoli, green peas, kale, collards

    don't have to calculate protein on LBM .. can use the calculation I gave on bodyweight

    it's hard enough to know your BF% accurately

    on LBM its closer to a 0.4g per lb
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    As others have suggested, work our your target in grams not percentages...

    Then, try planning your meals by starting with your protein source. Divide the protein grams evenly between your meals to make things simple. If you struggle with eating enough consider a protein powder to supplement your intake, but it shouldn't be difficult to get enough through food.
  • mamasmaltz3
    mamasmaltz3 Posts: 1,111 Member
    DeguelloTex wrote: »
    Whether it's 100 grams or 20% of a 2,000 calorie day, it's the same amount of protein.

    But, when you are calculating how much protein your eating per meal it's a lot easier to just count the grams.
  • harryrarabrown
    harryrarabrown Posts: 42 Member
    rabbitjb wrote: »
    How much do you weigh and how many grammes of protein does it say you should hit?

    aim for 0.64g - 0.82g protein per lb of bodyweight as minimum

    0% greek yogurt
    Eggs
    Dairy
    Meat
    Pulses

    You can go down the protein shake if you want .. but you shouldn't have to tbh

    It says I should be aiming for 150g a day. I weigh 190lbs so that would fall in line with your aim above.

    I think I'll just reassess what I am eating before going down the protein shake route.
  • Emilia777
    Emilia777 Posts: 978 Member
    harryrarabrown wrote: »
    rabbitjb wrote: »
    How much do you weigh and how many grammes of protein does it say you should hit?

    aim for 0.64g - 0.82g protein per lb of bodyweight as minimum

    0% greek yogurt
    Eggs
    Dairy
    Meat
    Pulses

    You can go down the protein shake if you want .. but you shouldn't have to tbh

    It says I should be aiming for 150g a day. I weigh 190lbs so that would fall in line with your aim above.

    I think I'll just reassess what I am eating before going down the protein shake route.

    You can absolutely hit that. I generally get to 150g of protein when I’m at around 1200 calories for the day, which for me is stupid and unnecessary. If you get used to building your meals around protein sources (meat, hard cheese, cottage cheese, greek yogurt, fish, lentils, eggs) you shouldn’t have a problem getting to your protein goal. I actually used to drink protein shakes, but now find that I don’t need them anymore.
This discussion has been closed.

Categories