Protein? It doesn't add up for me.

cee134
cee134 Posts: 33,711 Member
edited November 14 in Food and Nutrition
The math doesn't add up for me.

If my goal weight is 200 that's (0.8 x 200lbs) = 160 grams of protein a day. Or about 5 servings of skinless chicken breasts at 3.5 ounces and 165 kcal each. Or 19 oz (1lbs 3 oz) and 880 kcal of only protein servings a day. That doesn't leave alot of room for fiber and micronutrient needs. I don't eat any red meat and am trying to keep my saturated fat at or below 11 grams. I would prefer a mostly plant based diet, but that is impossible with 160 grams of protein a day and hitting calorie goals.

I just don't see that as possible. Can someone help me work this out? Not only does eating over 1 pound of chicken a day sound like a lot, it sounds expensive too.

For health reason, and talking to my doctor these are my goals.

Right now my Calorie goal is 1950 kcal a day. I'm 266 at 6' male, 36 years old. I would l like to stay at around 11 grams of Saturated fat or less and 300 mg of cholesterol or less. Sodium needs to be at 2300 mg.

Replies

  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    I commented on this in the other thread where you posted it.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    cee134 wrote: »
    The math doesn't add up for me.

    If my goal weight is 200 that's (0.8 x 200lbs) = 160 grams of protein a day. Or about 5 servings of skinless chicken breasts at 3.5 ounces and 165 kcal each. Or 19 oz (1lbs 3 oz) and 880 kcal of only protein servings a day. That doesn't leave alot of room for fiber and micronutrient needs. I don't eat any red meat and am trying to keep my saturated fat at or below 11 grams. I would prefer a mostly plant based diet, but that is impossible with 160 grams of protein a day and hitting calorie goals.

    I just don't see that as possible. Can someone help me work this out? Not only does eating over 1 pound of chicken a day sound like a lot, it sounds expensive too.

    For health reason, and talking to my doctor these are my goals.

    Right now my Calorie goal is 1950 kcal a day. I'm 266 at 6' male, 36 years old. I would l like to stay at around 11 grams of Saturated fat or less and 300 mg of cholesterol or less. Sodium needs to be at 2300 mg.

    I'm just doing quick math, but that looks like it puts your protein at 45%...you still have 55% to split between carbs and fats.

    Personally, I think it's a high target...I used to try to always get like 145 which is 0.8 per Lb for me and decided that 0.6 - 0.8 was good enough (110 - 145 grams), particularly as I eat vegetarian 3 days per week and sometimes 4...I haven't suffered any ill effects and I'm not wasting away or anything. I'd say on average I hit around 120 grams which is just shy of 0.7.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited December 2016
    Oh, I see you added more numbers. BMI in the healthy range would be around 180 (24.5 BMI). That's a decent number to use for the calculation even if your personal goal is higher. That's 144 g, or a range of more like 120 to 155 for the .65-.85 g range. At 1950, that's anywhere from 25% to just over 30% protein, not so much that you can't fit in plenty of carbs and fat.
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    lemurcat12 wrote: »
    Oh, I see you added more numbers. BMI in the healthy range would be around 180 (24.5 BMI). That's a decent number to use for the calculation even if your personal goal is higher. That's 144 g, or a range of more like 120 to 155 for the .65-.85 g range. At 1950, that's anywhere from 25% to just over 30% protein, not so much that you can't fit in plenty of carbs and fat.


    I totally agree

  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    Keep in mind also, the general recommendation is .8g to 1g/lb of lean body mass not total weight. If you are overweight it'll put you at eating more protein than you need. It's not bad for you unless you have a health condition, but it's just not needed at that level most of the time unless you are a body builder eating in surplus trying to build mad muscle.

    So if you weigh 250 now (I'm just throwing a number out there) and are at 20% body fat (again, just throwing out a number), then your lean body mass would be 250 * .80 = 200. Then you could take 200 * .8g = 160g of protein a day. Plug in your own numbers to see, but in a deficit protein is more for maintaining the muscle you have rather than building new muscle. And as far as the amount of protein a day being tough to eat, I'll agree, without protein shakes I would fail to hit my mark most days of the week. Usually 24-48g of protein a day for me comes from a protein shake.
  • cee134
    cee134 Posts: 33,711 Member
    I rep
    lemurcat12 wrote: »
    Oh, I see you added more numbers. BMI in the healthy range would be around 180 (24.5 BMI). That's a decent number to use for the calculation even if your personal goal is higher. That's 144 g, or a range of more like 120 to 155 for the .65-.85 g range. At 1950, that's anywhere from 25% to just over 30% protein, not so much that you can't fit in plenty of carbs and fat.

    I reposted here because the OP of the other post had deleted their account. I didn't expect any answers there. Thanks for the response both places though.
  • cee134
    cee134 Posts: 33,711 Member
    edited December 2016
    Aren't protein shakes expensive? Also I can't do whey because I can't do dairy. So, no dairy, no red meat limits my protein intake. I changed my goals to 120 g of protein a day but that still seems like alot to get from food. I'm not sure how to do that and be budget friendly with calories and money.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    cee134 wrote: »
    Aren't protein shakes expensive? Also I can't do whey because I can't do dairy. So, no dairy, no red meat limits my protein intake. I changed my goals to 120 g of protein a day but that still seems like alot to get from food. I'm not sure how to do that and be budget friendly with calories and money.

    I am not sure what your definition of "expensive" is, but I can find cheaper non-whey protein options at multiple stores in my area.
  • cee134
    cee134 Posts: 33,711 Member
    janejellyroll wrote: »
    cee134 wrote: »
    Aren't protein shakes expensive? Also I can't do whey because I can't do dairy. So, no dairy, no red meat limits my protein intake. I changed my goals to 120 g of protein a day but that still seems like alot to get from food. I'm not sure how to do that and be budget friendly with calories and money.

    I am not sure what your definition of "expensive" is, but I can find cheaper non-whey protein options at multiple stores in my area.

    Something that would be the same cost or cheaper then if I bought the same amount of protein from chicken. So one pound of chicken would give me about 120 g of protein a day. I don't want to do that though if I can help it.
  • esjones12
    esjones12 Posts: 1,363 Member
    Not sure of your personal health conditions, but there is a lot of science out there suggesting that we don't need that much protein.

    That being said....80-100g of protein really isn't that hard to hit as you get protein from lots of food sources, not just your main protein. Have you logged your meals for a week to see what your numbers are at and then tried to adjust your diet to get the macros you are looking for? I'd start there before getting overwhelmed about trying to hit specific numbers.

    Plant based protein powders are usually gross - but I gulp down a BOKU Protein and Super Greens shake every day for all the awesome benefits that come with their stuff. It is on the expensive side....but quality of food matters to me. There should be some less expensive plant based powders as well if your main concern is macro count and finances.
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    Beau coup, by the way.
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    Lentils & beans are a decent source of protein & cheap. Greek yogurt isn't cheap but I buy bulk at Costco & save money on it. Great high protein snack.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    cee134 wrote: »
    janejellyroll wrote: »
    cee134 wrote: »
    Aren't protein shakes expensive? Also I can't do whey because I can't do dairy. So, no dairy, no red meat limits my protein intake. I changed my goals to 120 g of protein a day but that still seems like alot to get from food. I'm not sure how to do that and be budget friendly with calories and money.

    I am not sure what your definition of "expensive" is, but I can find cheaper non-whey protein options at multiple stores in my area.

    Something that would be the same cost or cheaper then if I bought the same amount of protein from chicken. So one pound of chicken would give me about 120 g of protein a day. I don't want to do that though if I can help it.

    But remember lots of other foods you eat will give you some protein too. I'm bad with advice since I rely a lot on fish, dairy, and eggs, and it seems like those aren't great choices for you for various reasons (although there are cheaper fish options), but obviously legumes or legumes+grains will provide a good amount, soy if you are open to including it, or seitan, can be really efficient sources (I really enjoy tofu and tempeh), and things that are not in themselves that high (like nuts) will add up if you include some in your diet, as well as being an excellent source of fat. Powdered peanuts (if you don't mind the whole "processed" thing) are lower cal and add a protein boost to something like oatmeal or a smoothie. And I'm always surprised at how much additional protein I end up getting from a lot of the green vegetables I eat.
  • Hornsby
    Hornsby Posts: 10,322 Member
    Lentils...
  • char71165
    char71165 Posts: 65 Member
    This site provides information on fresh vegetables with highest protein amounts with protein to calorie ratios. Hope it helps. https://www.healthaliciousness.com/articles/vegetables-high-in-protein.php
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