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eating enough protein

kennygang
kennygang Posts: 93 Member
edited November 15 in Social Groups
I am having difficulty eating enough protein. I am not hungry which is great but falling short. Any suggestions to up my protein intake? thank you

Replies

  • ccrdragon
    ccrdragon Posts: 3,374 Member
    how much protein are you actually eating (in grams, not %)?
  • kennygang
    kennygang Posts: 93 Member
    my protein is set for 149 and I have been eating about 90-100 gms.
  • kimberwolf71
    kimberwolf71 Posts: 470 Member
    That's a pretty decent amount of protein. Is there a reason why you feel you are not getting enough?
  • T1DCarnivoreRunner
    T1DCarnivoreRunner Posts: 11,502 Member
    You might be alright with 90-100g. Usually the rule of thumb is to eat between 0.8g-1.0g per lb. of lean body mass to build muscle. It might not be perfect, but it is cheap and easy to get an estimate of body fat % from bio-electric impedance or calipers. Not perfect, but an estimate... so then do these calculations:

    Total weight X (1 - BF%) = lean mass
    lean mass X 0.8 = minimum protein per day

    For example, if you are 200 lbs. and 35% body fat:
    200 X (1 - 35%) = 130 lbs. lean mass
    130 X 0.8 = 104g at the low end of the range / 130g at the high end of the range

    *I'm not an expert on this by any means, but that is my understanding plus some basic methods and calculations.
  • cstehansen
    cstehansen Posts: 1,984 Member
    If you take your ideal weight in kg and eat 1.5-2.0 grams per kg per day, you are in what Phinney calls the perfect amount of protein. If you are doing extensive strength training, you may need a bit more, and if you are very IR, you may need less.

    If your ideal weight is anywhere from 99 lbs to 145 lbs, you are in that range. Ideal weight is a tricky concept, though.
  • kennygang
    kennygang Posts: 93 Member
    thanks so much my ideal weight is about 160 so 109 gm protein should be good.
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    edited January 2017
    Ideal weight is a terrible basis for something like this, imo. You really have bo idea what your ideal weight is, until you get there and see the body composition. That's a big reason I wish I'd have incorporated more lifting and protein into my cut from 265 to 150.

    Hell, if I hadn't have gotten lazy, I probably never would have made it to a skinnyfat 150, as I was about 22% bf at 210, which means that I was carrying over 163 just in LBM.
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