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PROTEIN.... HOW MANY GRAMS A DAY TO YOU EAT?
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Since I weigh 130 lbs my goal is 130 g. Definitely try to go over if possible.0
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Another way of looking at it is that the Acceptable Macronutrient Distribution Range is 10-35% of calories for protein. So at 3000 calories that's up to about 250 grams/day, at 1200 it's about 100 grams as a ceiling.
http://fnic.nal.usda.gov/fnic/interactiveDRI/ puts me at 65 grams.0 -
Really??????? Not questioning the validity of the USDA quote above, but for me that would only be 52g/day needed (weight 144 lbs / 65 kg, * 0.8). It just seems so low! I'd be ravenous LOL
Realize that the USDA is going for average intake. If your goal is muscle gain, then you'll want to increase your protein intake. Some studies have said you need as much as 1g/lb (or 2.2g/kg) for optimal muscle building.0 -
Another way of looking at it is that the Acceptable Macronutrient Distribution Range is 10-35% of calories for protein. So at 3000 calories that's up to about 250 grams/day, at 1200 it's about 100 grams as a ceiling.
http://fnic.nal.usda.gov/fnic/interactiveDRI/ puts me at 65 grams.
Wow, that put me at 246-340g of carbs. That's a lot of carbs! And only 59 protein.
And the thing is, if I increased by activity level the only thing that went up was carbs. Protein, fat, fiber all stayed the same. So, with more activity I should add more low fiber carbs?0 -
I'm working on a recomp and was told by my coach to eat 1g per lb of body weight. I get in anywhere from 120-150g per day. My average last week was 138g. I can naturally eat about 100g per day, so the extra jump I have to do to get more requires a bit of work especially to stay within the calorie goals.0
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rainbowbow wrote: »About 80-110. I really try, i do. But somedays i'm just not in the mood to smash in the protein calories and prefer to eat whatever the heck i want.
This is exactly my goals, and exactly my feelings towards it.
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Need2Exerc1se wrote: »
Wow, that put me at 246-340g of carbs. That's a lot of carbs! And only 59 protein.
And the thing is, if I increased by activity level the only thing that went up was carbs. Protein, fat, fiber all stayed the same. So, with more activity I should add more low fiber carbs?
There are two things going on here. 1st, they have you pinned at 0.8g/kg for protein, which only leaves fat and carbs as the variables. 2nd, a high fat is considered bad, so they give you a range from minimum to maximum. That leaves only carbs as the only real variable when it comes to daily energy needs. As for fiber, well, too much fiber can lead to bad side affects, so yeah, that leaves only low fiber carbs.
Again, USDA is calculating for average people. For most people the recommendation works. If you are trying to gain muscle you would probably want to increase protein and decrease carbs. Some people may need more/less fiber to have good digestion. etc...0 -
Not enough, but I'm trying. I'm following the "at least 0.4g per pound" rule. Much simpler than the whole LBM formula stuff. I've started buying tuna because that's got a very good protein to calorie ratio. FF plain Greek yogurt is also a staple.0
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nordlead2005 wrote: »
There are two things going on here. 1st, they have you pinned at 0.8g/kg for protein, which only leaves fat and carbs as the variables. 2nd, a high fat is considered bad, so they give you a range from minimum to maximum. That leaves only carbs as the only real variable when it comes to daily energy needs. As for fiber, well, too much fiber can lead to bad side affects, so yeah, that leaves only low fiber carbs.
Again, USDA is calculating for average people. For most people the recommendation works. If you are trying to gain muscle you would probably want to increase protein and decrease carbs. Some people may need more/less fiber to have good digestion. etc...
I'm not trying to gain muscle, but I still think the protein and fat are too low. But I also shoot for 45g of fiber per day.0 -
I average around 100, I usually eat more during the week, and eat "less clean" on weekends.0
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I shoot for 125g on days with running *and* CrossFit. I go for 100g on days with just running, or just CrossFit. Sometimes I totally eff up, but most of the time, hopefully, I don't.0
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50% of my calories come from Protein.
That said, I do not eat any Soy sourced protein. The human body does not assimilate soy very well at all (no matter how much the Soy marketing guys claim that it's good for you.)0 -
In the last 90 days, I've eaten between 26g and 86g of protein. My goal is 72.
http://fnic.nal.usda.gov/fnic/interactiveDRI/ gave me a recommendation of 56 g of protein.0 -
For menu planning, I usually aim for 1g per pound of target weight, so 220g. But, this plan includes some protein shakes that I use as placeholders to make sure I get at least 0.5g per pound (110 grams). Because those shakes may get swapped out for something else, what I get usually ranges between 0.8 - 1.0 grams per pound.0
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My protein intake averages about 70 g/day. I eat 100+ on the thee days that I work out and then at least 50 on the other days.0
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about 250 a day for me0
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I honestly have no idea how you guys are getting so high on protein. If I REALLY try, I just about reach 100g. Are you all drinking protein shakes or eating meat with every meal? I don't understand. >_<0
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110-160 at 133 lbs0
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I have 2 shakes a day but get around 200g from food....beef, chicken, seafood, mostly lower fat options0
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I have close to 70 gr. or 25% of my daily macros 0
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You guys are killing it with protein! My daily goal is 80 g/day. I try to get closer to 100 but that's very difficult for me. I'm not a vegetarian but tend to prefer more carby foods, so i'm usually happy if I can get past 80. I eat quite a bit of greek yogurt and eggs and have meat in at least 2 meals a day usually but still struggle to get enough.0
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wow. I need to up my protein game.0
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I honestly have no idea how you guys are getting so high on protein. If I REALLY try, I just about reach 100g. Are you all drinking protein shakes or eating meat with every meal? I don't understand. >_<
I eat a significant source of protein with every meal. For breakfast that often means eggs+dairy, but commonly might include meat instead of the dairy (usually smoked salmon, but last week it was leftover chicken and this week I have some bacon from a farm I've been eating). When I have just oatmeal, fruit, and veggies, I will add protein powder to the oatmeal as I think it's more filling that way. If I don't have meat with lunch or dinner I'll make sure it includes a good source of protein like lentils or tofu and often supplement that with some dairy (cottage cheese or greek yogurt).
Meat includes fish/seafood, and I do eat a lot of that.
Getting protein and vegetables at all meals is my main nutrition goal.0 -
My goal is 100g, but I'm always over. Usually around 120+0
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235 grams. I take 2 protein shakes a day (27 grams each) which leaves me with 181 grams to consume.
I eat 5 meals a day with about 4oz of meat per meal (this generally is 20-24 grams of protein with varying levels of fat).
If you are struggling to get protein in your diet try using ground meats. The prep is simple and it mixes well with any side dish.0 -
I honestly have no idea how you guys are getting so high on protein. If I REALLY try, I just about reach 100g. Are you all drinking protein shakes or eating meat with every meal? I don't understand. >_<
No protein shake here but I do eat a protein bar every day. I eat protein with every meal, whether it be from greek yogurt, cottage cheese, or meat. I even get some in my dessert as well.0 -
It's interesting to see how much the answers actually vary. And when you try to find recommended amounts on the net, the recommendations vary almost as much, it seems crazy to me that the #'s or %'s would vary sooooooo much. MFP set me up at 20% of 1200 calories, or 60 grams per day. I felt that was too low & bumped it up to 30% & 90 grams which I still try to go over more often than not.0
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melimomTARDIS wrote: »wow. I need to up my protein game.
Maybe. It depends on how much you eat and your goals and, I believe, your genetics. Many people on this site eat well above the medical recommendation for health because they have goals beyond health.0 -
I try for 150+0
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Another way of looking at it is that the Acceptable Macronutrient Distribution Range is 10-35% of calories for protein. So at 3000 calories that's up to about 250 grams/day, at 1200 it's about 100 grams as a ceiling.
http://fnic.nal.usda.gov/fnic/interactiveDRI/ puts me at 65 grams.
OMG, Sorry but that calculator is WAYYYYYYYYYYY off !
If I followed that sites advice, I would be morbidly obese0
This discussion has been closed.
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