HOW MUCH PROTEIN?

The default protein levels set by MFP are quite low. So going over is a good thing.

I aim for 80-100g per day.

I aim for a range of 80-100+ g a day.
For me this puts me in a range of
1.33 g to 1.65 g + per kg of body weight.
or
0.8 g to 1.02 g + per lb of lean body mass (based on scale estimated bf%).

Actually, studies have shown that 0.82 grams per 1 lb. bodyweight (not lean body mass) is the upper register of what even bodybuilders can use.

The typical protein range that is best for active individuals is 0.60 to 0.82 grams per 1 lb. bodyweight. If you want to use lean body mass instead, then the rate is more like 1 to 1.2 grams per 1 lb. lean body mass... the protein target is roughly going to be the same with both formulas.

Mycophilia wrote: »

sixxpoint wrote: »

Actually, studies have shown that 0.82 grams per 1 lb. bodyweight (not lean body mass) is the upper register of what even bodybuilders can use.

The typical protein range that is best for active individuals is 0.60 to 0.82 grams per 1 lb. bodyweight. If you want to use lean body mass instead, then the rate is more like 1 to 1.2 grams per 1 lb. lean body mass... the protein target is roughly going to be the same with both formulas.

That's assuming generally the same amount of bodyfat %. Which simply doesn't apply to this site. Basing it on total weight will give you wildly different numbers depending on the person.

The extremely sedentary and obese populations have different guidelines for protein. Both of our recommendations would be too much protein for these crowds. 0.60 g/bodyweight would be the very upper limit of what I would recommend an obese individual.

Nevertheless, the OP is strength training and did not disclose if she was obese.

idealpromom wrote: »

so if i weigh 210 using .60 i should have 126g a day ? am i doing this right

That is probably a good start. I generally see most women around 100-125g per day.

idealpromom wrote: »

I was wondering how much protein a person needs. I do cardio 45 3-4 times a week and do strength training with a trainer 2 x a week. my trainer says average of 20g per meal - does that sound about right - today i am over on my protein. How is this decided?

If you are an athlete or highly active person currently attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) would be a good target.

If you are an athlete or highly active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) would be a good target.

If you are sedentary and not looking to change body composition much, a daily target of 0.8g/kg bodyweight (0.36g/lb bodyweight) and upwards would be a good target.

Two other things should be noted as follow-up:

Studies have only really intensively looked at dosages up to 1.5g/kg bodyweight, and others have touched down on dietary intakes in the 2.2g/kg or 3.0g/kg range. That being said, there do not appear to be any apparent negative effects to a higher protein intake. See this FAQ topic for more information.

If you are obese, using a protein intake relative to body weight is a bad idea. Either calculate your lean mass (overall weight after subtracting fat mass, which can be calculated by body fat percentage) or use your goal/target weight for calculations.

http://examine.com/faq/how-much-protein-do-i-need-every-day.html