Confused about how much protein I should get

MusicalMelanie11
MusicalMelanie11 Posts: 71 Member
edited November 2024 in Food and Nutrition
Hey guys

I'm 5'3" 128lbs, and my goal is not so much to lose "weight" as to trim down and tone up. Basically I want to get fit. I've been doing C25k and light strength training (trying to ease my way into it) 3x/week. I've done a lot of research and am officially thoroughly confused about how much protein I need.

Many sources say to multiply my body weight in pounds by 0.8 to get the number of grams of protein.

Equally many sources say that number is actually for kg, so if you're going by pounds, you're actually supposed to multiply your body weight in by 0.36.

These are obviously significantly different numbers. I've also read that instead of concentrating on grams per day, I should concentrate on grams per meal. The same article said that if I get any less than 30 grams of protein per meal, no matter which meal, any strength training I've done is virtually for nothing. (Is that even true?? Here is where I read that. It's one of the bullets toward the bottom.)

So, before I rip out the vast majority of my hair, I thought I would ask for opinions/advice/help/sanity here.

Thanks

Replies

  • kwtilbury
    kwtilbury Posts: 1,234 Member
    0.6 to 1.0 per pound of body weight is a good range. Where you fall on that range depends on how much strength training.
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    kwtilbury wrote: »
    0.6 to 1.0 per pound of body weight is a good range. Where you fall on that range depends on how much strength training.

    +1 cosign
  • rybo
    rybo Posts: 5,424 Member
    +2 agreed.
  • Cchioles
    Cchioles Posts: 276 Member
    kwtilbury wrote: »
    0.6 to 1.0 per pound of body weight is a good range. Where you fall on that range depends on how much strength training.

    This^^
  • MusicalMelanie11
    MusicalMelanie11 Posts: 71 Member
    Yaaay! I can do that. Thanks you guys!! :smiley:
    I'm getting around 90 grams/day which is probably more than enough for the level of training I'm currently doing. So does that mean the whole "less than 30 grams per meal = no progress" thing is a myth?
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    edited July 2015
    MusicalMelanie11 wrote: »
    Yaaay! I can do that. Thanks you guys!! :smiley:
    I'm getting around 90 grams/day which is probably more than enough for the level of training I'm currently doing. So does that mean the whole "less than 30 grams per meal = no progress" thing is a myth?

    I don't know much on the subject but I tend to disregard it and eat however much protein in a meal as I want. I just hit my macros and lift heavy things.
  • TR0berts
    TR0berts Posts: 7,739 Member
    MusicalMelanie11 wrote: »
    So does that mean the whole "less than 30 grams per meal = no progress" thing is a myth?


    It's completely asinine. You're good.

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