Realistic Protein Goal

alcomer
alcomer Posts: 101 Member
edited November 21 in Health and Weight Loss
I am on 1200 calories a day, and am trying to lose 5 more pound to my goal weight. Is 70 grams of protein a day sufficient, or should I increase it? I struggle with getting 70 g but I keep reading about how important it is to get more protein and less carbs. 5'10" 145lbs.

Replies

  • deannalfisher
    deannalfisher Posts: 5,600 Member
    aiming for .8-1g per lean muscle mass MAY help you, but at 5'10", 145 you are at the lower end of normal weight - so you need to be tight on your logging - you have little room for error. That being said, 1200 seems REALLY low - do you have the goal weight loss for 2lbs a week or more?
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    edited August 2017
    70 grams sounds fine to me - that's been my goal all the way. It's a modest goal and can easily be accomplished with ordinary food. Enough protein is important, but more than enough is a waste. But you are 7 inches taller than me, so I would think a little more than I eat, is better for you. And I'm actually more concerned about your calorie goal. 1200 is for the short, the sendentary and the elderly. If your goal is to lose weight, your primary goal is to stick to a calorie deficit, and enough protein can help you do that. Protein does not make you lose weight. "More" and "less" doesn't mean much without context. But I have found it easier to increase protein when I allowed more fat - and all three macros have to add up to 100% - so higher protein often means lower carbs. Keep in mind that more calories will also make it easier for you to reach your protein goal, even without changing your eating style.
  • alcomer
    alcomer Posts: 101 Member
    deannalfisher wrote: »
    aiming for .8-1g per lean muscle mass MAY help you, but at 5'10", 145 you are at the lower end of normal weight - so you need to be tight on your logging - you have little room for error. That being said, 1200 seems REALLY low - do you have the goal weight loss for 2lbs a week or more?

    1200 is what MFP set for my goal of 1 lb a week, but I have not increased it since I lost the weight. Maybe I should increase calories instead of protein? Thanks for your advice.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    this is what Scooby gives for your height/weight - 1200 is significantly undereating IF you aren't eating back workout calories, and potentially even if you are...

    I took a swag on age (35) and on activity (moderate 3-5 times a week) - but it gives you an idea:

    BMR - 1443
    calories to MAINTAIN - 2236
    calories to lose (5% calorie reduction) - 2125
    calories to lose (10% cal reduction) - 2013
  • alcomer
    alcomer Posts: 101 Member
    deannalfisher wrote: »
    this is what Scooby gives for your height/weight - 1200 is significantly undereating IF you aren't eating back workout calories, and potentially even if you are...

    I took a swag on age (35) and on activity (moderate 3-5 times a week) - but it gives you an idea:

    BMR - 1443
    calories to MAINTAIN - 2236
    calories to lose (5% calorie reduction) - 2125
    calories to lose (10% cal reduction) - 2013

    What does BMR mean? Actually I am 50, wish I was 35! and moderate is correct. Maybe I will up to 1400 and see how I do. Thanks!
  • wifeofaveteran
    wifeofaveteran Posts: 12 Member
    Is it best to follow macronutrients or just calories to lose weight.. Also how is the high protein diet
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Are you trying to lose weight?
  • alcomer
    alcomer Posts: 101 Member
    TavistockToad wrote: »
    Are you trying to lose weight?

    I am trying to lose the last 5 lbs to get to my goal weight.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    edited August 2017
    alcomer wrote: »
    TavistockToad wrote: »
    Are you trying to lose weight?

    I am trying to lose the last 5 lbs to get to my goal weight.

    Set mfp to lose 0.5lbs per week.

    And 0.8g per lb of bodyweight is a good place to start. Though you may struggle to hit that with so few calories.
  • wifeofaveteran
    wifeofaveteran Posts: 12 Member
    I want to lose
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    edited August 2017
    alcomer wrote: »
    deannalfisher wrote: »
    this is what Scooby gives for your height/weight - 1200 is significantly undereating IF you aren't eating back workout calories, and potentially even if you are...

    I took a swag on age (35) and on activity (moderate 3-5 times a week) - but it gives you an idea:

    BMR - 1443
    calories to MAINTAIN - 2236
    calories to lose (5% calorie reduction) - 2125
    calories to lose (10% cal reduction) - 2013

    What does BMR mean? Actually I am 50, wish I was 35! and moderate is correct. Maybe I will up to 1400 and see how I do. Thanks!

    BMR is what your body burns with zero activity - just by normal bodily functions

    for 50, you get slightly less calories:
    BMR - 1372
    calories to MAINTAIN - 2127
    calories to lose (5% calorie reduction) - 2021
    calories to lose (10% cal reduction) - 1914
  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    deannalfisher wrote: »
    alcomer wrote: »
    deannalfisher wrote: »
    this is what Scooby gives for your height/weight - 1200 is significantly undereating IF you aren't eating back workout calories, and potentially even if you are...

    I took a swag on age (35) and on activity (moderate 3-5 times a week) - but it gives you an idea:

    BMR - 1443
    calories to MAINTAIN - 2236
    calories to lose (5% calorie reduction) - 2125
    calories to lose (10% cal reduction) - 2013

    What does BMR mean? Actually I am 50, wish I was 35! and moderate is correct. Maybe I will up to 1400 and see how I do. Thanks!

    BMR is what your body burns with zero activity - just by normal bodily functions

    for 50, you get slightly less calories:
    BMR - 1372
    calories to MAINTAIN - 2127
    calories to lose (5% calorie reduction) - 2021
    calories to lose (10% cal reduction) - 1914

    To expand on this,
    BMR is what your body burns with zero activity - just by normal bodily functions
    NEAT (Non-Exercise Activity Thermogenesis) is the calculation MFP does. Essentially BMR * a factor for your activity level (so 1.25 for sedentary). The factors do vary from calculator to calculator for activity levels, but the idea behind them is the same. This includes all your activities (work, dog walking etc.) EXCEPT intentional exercise.
    TDEE - Total Daily Energy Expenditure is another term that you will see. It is NEAT plus your exercise activities. So everything.
  • lorrpb
    lorrpb Posts: 11,463 Member
    TavistockToad wrote: »
    wifeofaveteran wrote: »
    I want to lose

    Ok. Maybe start your own thread...

    There are already many threads here on MFP about how to lose weight. I encourage you to read the sticky notes at the top of this forum and browse the first 3 pages of threads to look those with similar questions.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    I'm 5'8", 150lbs, age 45. 120g is the minimum i'll go for protein, it helps that i naturally gravitate toward high protein foods. A decent amount of protein and fat just keeps me happy and not hungry.
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