Ladies: How much protein do you eat daily? (For those exercising without focusing on muscles)

Is it bad that I only get around 50g of protein a day? Even though it's not a lot, I don't feel like it's bad or detrimental to my health. I tend to have 800-900 calories a day, maximum, so there's only so much protein I can fit in there. Plus, I'm not a big fan of meat, the only meat I actively eat right now is chicken and not that much of it. I'm probably going to go pescitarian, then vegetarian soon. I do eat more fruit and veg, than meat or fish. So in this case, is my 50g of protein daily acceptable?

-Lyianna ❤️.

LyiannaTameka wrote: »

Is it bad that I only get around 50g of protein a day? Even though it's not a lot, I don't feel like it's bad or detrimental to my health. I tend to have 800-900 calories a day, maximum, so there's only so much protein I can fit in there. Plus, I'm not a big fan of meat, the only meat I actively eat right now is chicken and not that much of it. I'm probably going to go pescitarian, then vegetarian soon. I do eat more fruit and veg, than meat or fish. So in this case, is my 50g of protein daily acceptable?

-Lyianna ❤️.

It's bad that you only eat 800-900 calories per day. Not enough to meet all your micronutrient goals, let alone macronutrients.

LyiannaTameka wrote: »

Is it bad that I only get around 50g of protein a day? Even though it's not a lot, I don't feel like it's bad or detrimental to my health. I tend to have 800-900 calories a day, maximum, so there's only so much protein I can fit in there. Plus, I'm not a big fan of meat, the only meat I actively eat right now is chicken and not that much of it. I'm probably going to go pescitarian, then vegetarian soon. I do eat more fruit and veg, than meat or fish. So in this case, is my 50g of protein daily acceptable?

-Lyianna ❤️.

I'd be more concerned about that low calorie diet. That's not enough to get the macro/micro nutrients your body needs and overtime will cause malnutrition. The side effects of malnutrition often don't show up until the damage is done and some of it will not be reversible. I hope that you are actually eating more than you think.

I get around 50-60g, I only walk for exercise and not interested in building muscles. I don't eat meat except fish, no dairy except a bit of cheese and no eggs, so it's hard to get much more protein anyway.

I aim for around 100-120g. I don't think it's that hard. I don't eat red meat often, so mostly comes from chicken, turkey, tuna, salmon, cod, greek yogurt, cottage cheese, eggs, and small amounts found in veggies, cheese, nuts, beans, veggie burgers.

I don't use protein powder or eat protein bars often because I don't much care for the taste.

110-120 grams per day. Turkey, greek yogurt, cheese, and snack bars. I do an hour of cardio everyday and have no problem getting my protein in with my food choices. I am 5'4 and 130lbs.

I do about 60-80. I do cardio and weights. I'm also vegetarian. Haven't had any problems.

OneTwentyThree wrote: »

For those that are eating more than 100g, how did you come up with that number as the amount necessary. That seems like a lot of protein and almost impossible to fit into a daily diet unless you are eating a very high calorie diet. I remember reading that your body can only use 30g per every couple of hours and rest is stored as fat. Any truth in that ?

I'm in maintenance, so I do get more calories, but I could pretty easily get to 75-80g while I was losing weight steadily, at 1400ish calories daily, and that's without ever eating meat, fish, protein powder, protein bars, or fake meat. (I'm ovo-lacto vegetarian.)

I didn't keep track of the research links, but I read quite widely (going back to primary scientific research reports when possible, not just jounalism about them). I came to the conclusion that it would be conservative (safest) to go with 0.6g-0.8g per pound of healthy goal weight, and that more (within reason) wouldn't hurt a healthy person.

Also, research supports the idea that it's better to be on the higher side if you're in a calorie deficit, working out regularly (especially strength exercises, but really any exercise is causing need for muscle repair), or vegan/vegetarian (because of potential protein quality concerns).

As a veg, I only approached the 0.8g/goal-pound part of the time, but tried to treat 0.6g as my minimum. At goal weight, I weigh 120 (at 5'5"), so that was a 72g minimum for me, and I would try for more if calories permitted. 100 is quite easy at maintenance (most days I eat 1800 net calories).

If you're not eating surplus calories (from any macronutrient), you're unlikely to be storing fat. But, while most research seems to find super-detailed nutrient timing unnecessary, IMO it can't hurt to spread the protein across the day, and it helps me with satiation.

A super helpful MFP thread - and especially the spreadsheet it links to - is this:


Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...

The spreadsheet lists foods - not just meat/fish, but also veg - in order by their protein/calorie efficiency, i.e., the most protein for their calories. Find things on the list you like, and eat more of them. Review your diary regularly, drop foods that aren't worth their calorie 'cost' for their satiation/nutritional/tastiness value, and instead it foods that better help meet your goals.

My calorie intake is set for 1500 a day and I aim for 130g of protein in a day but a lot of days I land between 100 & 120. My protein in a day is usually eggs (breakfast), chicken in salad or wrap at lunch, turkey, fish or chicken with dinner, at least one snack during the day of greek yogurt of cottage cheese, sometimes 2 and if I work out that day a protein shake after my workout.

I was eating 122g maybe a little under but I've changed mine so its 105g now. I still go a tiny bit over or a little under but I think anything lower than that is too little. Although I'm no expert.

OneTwentyThree wrote: »

Thanks all for the responses. I've come to the conclusion that I am going to try to aim for at least 100g of protein to help me with my energy. I usually eat anywhere between 60-80, occasionally 90. Do you all feel like eating within a higher range helps you with energy through out the day and endurance during exercising ?
Edit: I know carbs help with energy, but I don't think my issue is carbs.

I haven't notice a difference I. Energy between days I eat 60 and days I eat 100g of protein. I do notice that if I have a smoothie during the day before exercising I have more energy than on days I don't.

beatyfamily1 wrote: »

Protein isn't just for building muscle, but also maintains the muscle you already have. You need about 1 gram of protein per pound of body weight. How you direct the energy to the muscles determines whether or not you build muscle. Muscles burn more calories throughout the day so it's good to have muscle anyway.

Actually this isn't true you don't need 1g protein per pound of body weight.

A minimum of 100g, usually i get 120+grams.

I try to eat 100. I should aim for more, but I'm focusing more on getting enough fats and find it easier to stick to my calorie goals the way I'm eating now.