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Is it bad to go over your protein goal?

greenleopard94
greenleopard94 Posts: 18 Member
in Health and Weight Loss
I have started a low carb diet for weight loss, I'm trying to lose 60 pounds .. Within 5 to 9 months. On my food diary it says my protein intake should be 65 grams but I went over that by 17 grams.... Is this bad?

Replies

  • longlostyeti
    longlostyeti Posts: 27 Member
    Are you weightlifting? and why did you decide to go low carb? Im just wondering because going low carb in my opinion is not a sustainable diet and leads to binge eating. Do remember Carbs are the main energy source of what are body needs, if you want to loose weight its about energy balance. And to answer its okay to go over with Protein, from time to time. Listen to this podcast if you have time
    http://www.muscleforlife.com/why-am-i-not-losing-weight/
  • robertw486
    robertw486 Posts: 2,398 Member
    greenleopard94 wrote: »
    I have started a low carb diet for weight loss, I'm trying to lose 60 pounds .. Within 5 to 9 months. On my food diary it says my protein intake should be 65 grams but I went over that by 17 grams.... Is this bad?

    No, it's not bad. Some claim that extreme levels of protein can take a toll on the liver, but you have to get to 4-5 grams of protein per pound of body weight... then maybe it's not good.
  • Orphia
    Orphia Posts: 7,097 Member
    greenleopard94 wrote: »
    I have started a low carb diet for weight loss, I'm trying to lose 60 pounds .. Within 5 to 9 months. On my food diary it says my protein intake should be 65 grams but I went over that by 17 grams.... Is this bad?

    Are you burning calories from exercise that isn't being counted in your MFP calorie goal?

    That might be a reason you need to eat that extra protein anyway.
  • longlostyeti
    longlostyeti Posts: 27 Member
    I know the demographic of this site are meant for guys, but he has some good articles for women as well, especially for weight loss
  • errollmaclean
    errollmaclean Posts: 562 Member
    Protein and fat are minimums. Meaning your body requires a minimum amount per day based on your bodyweight to function properly.

    A calorie deficit is the only thing required for weightloss. Low carb is one way to create that deficit, but there are easier ways. (ie simply counting calories).

    I think there are low carb group on here too.
  • Cryptonomnomicon
    Cryptonomnomicon Posts: 848 Member
    edited January 2016
    *http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1


    *We would recommend, as a rule of thumb, the following:

    1g of protein per lb of LBM as a minimum target

    0.35g of fat per lb of total body weight as a minimum target

    The balance can fall where you wish, taking into account performance, satiety and adherence.

    Note: the above protein minimum assumes that you are on a deficit, are undertaking moderate exercise and do not have a significantly low or significantly high body fat percentage. It also assumes that you have no pre-existing medical condition that would require a lower intake.

    At a very low body fat percentage or with highly intensive workouts a slightly higher amount of protein is recommended.

    Conversely, at a very high body fat percentage or with no or little exercise, a slightly lower amount of protein is acceptable.

    Also, at a high BF%, the fats recommendation can be decreased. If you have specific questions about this, please feel free to ask us for our input.

    When you have determined the minimum grams of protein and fat, you can calculate the corresponding percentages based on your calorie target to input into MFP. Protein and carbs have 4 calories per gram and fat has 9 calories per gram. Note that MFP only allows 5% increments so you will need to pick the one nearest your desired target.


    For example, say someone is 150 lbs with a BF% of 20% on a 2,000 calorie target. Note, a 20% body fat means that someone has a 80% lean body mass (LBM) as LBM is everything except fat (muscle, water, organs, tissue, etc). Their macros in grams would be:

    Protein: 1 x 150 x 0.8 (LBM) = 120g x 4 calories = 480 calories divided by 2,000 (calorie target) = 24% - round up to 25%
    Fat: 0.35 x 150 = 53.5g x 9 calories = 473 calories divided by 2,000 = 24% - round up to 25%
    Carbs: balance of 50%
    Remember, protein and fats are minimums and so do not worry about going over on these, carbs would be the variable in this case and you would be under on that macro in order to meet your calorie target.

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