Hitting protein target
Pickle107
Posts: 153 Member
My usual eating pattern appears to be quite low in protein. On average I'm only getting half of the mfp suggested amount. I'm going to try some protein supplement as I'm not big on lots of meat but I hate beans more. Has increasing your protein intake done you any good?
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Oh yes! It’s helped my appetite and physique. I suggest Greek yogurt and eggs as other ways to get your protein in with less calories.4
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What are your macro percentages? Is it the default given by MFP or did you set it? I ask because sometimes people have trouble on here hitting protein, but they've set unreasonably high goals. That might not be the case for you, but I wanted to ask just in case. I get most of my protein from greek yogurt and eggs.1
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Same here. I find I'm always missing my mark by a good amount. Time to add some more greek yogurt I guess.0
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My usual eating pattern appears to be quite low in protein. On average I'm only getting half of the mfp suggested amount. I'm going to try some protein supplement as I'm not big on lots of meat but I hate beans more. Has increasing your protein intake done you any good?
i find that adequate protein and fat help keep me full for longer than carb based meals.1 -
Don't forget there are variety of proteins out there: seafood (shelfish, fish), plant based proteins (setian, tofu, legumes), eggs, Greek yogurt/cottage cheese/cheese.
Benefits of protein are fairly extensive; more muscle, you maintain metabolic functions (especially when paired with resistance training), stronger body, increase calorie burn (protein requires more calories to breakdown), etc...4 -
Hi y'all, I'm new here. Am having trouble hitting my protein also. Thanks for the suggestions, totally wasn't thinking about Greek yogurt.
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Hi y'all, I'm new here. Am having trouble hitting my protein also. Thanks for the suggestions, totally wasn't thinking about Greek yogurt.
Greek yogurt is a great source of protein! Also, whole grains breads/bread-type items can be a good source as well. The bread I eat has 5g of protein per slice (I eat 2 slices, toasted, every morning=10g protein), the flat bread I use for sandwiches has 9g of protein etc. It adds up quick
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My usual eating pattern appears to be quite low in protein. On average I'm only getting half of the mfp suggested amount. I'm going to try some protein supplement as I'm not big on lots of meat but I hate beans more. Has increasing your protein intake done you any good?
For me, yes. I've noticed a measurable difference. In general, I stay full longer. I too, eat a lot of Greek yogurt as posters have mentioned above. Love that stuff. But, also - I run a lot, and for recovery, eating protein is a staple for my muscles to repair themselves. There's been such a difference in performance and bouncing back from longer runs. I tend to get .9 - 1g per pound. Sometimes a bit more, it averages out at the end of week. It's really the only macro I keep an eye on to make sure I'm hitting a decent target each day.
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I find I feel fullest on a combination of protein and fiber.2
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My usual eating pattern appears to be quite low in protein. On average I'm only getting half of the mfp suggested amount. I'm going to try some protein supplement as I'm not big on lots of meat but I hate beans more. Has increasing your protein intake done you any good?
I had maintained in a 10 pound range for about a year. Tried several different calorie levels and macro targets. Upping my protein intake to 30-35% got the scale moving again for me. Also started eating a protein "ice cream" slushy before bedtime. Seems to make me sleep better, as well.
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I wouldn't say I've increased my protein intake but prioritize proteins over carbs. Higher protein intake helps me feel full for a longer period of time. It also makes meal planning easy as my usual lunch is a meat with vegetables, my suppers normally involve eggs and my breakfasts are usually soups high in proteins.
If you do not like to eat meat, you can try incorporating animal products like eggs and dairy, consume seafood, more legumes or try substitutes like tofu.1 -
I am having the same issue. Problem is I hate eggs and tuna. I am hitting way under half my protein goal most days. Many days only around 30%. Maybe I should try some protein powder too0
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Hi all. I’m new here as well. I also have trouble hitting my protein target. But I’m confused by the calculations the system makes. Isn’t it supposed to find out percentage of protein by dividing its amount in grams to total grams of protein, carbs and fat? For example my protein supposed to be 88/309=28.5%, but in the app it shows only 20%. Am I missing something? Please see picture attached
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This thread is very useful:
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
It links to a spreadsheet that lists many, many foods in order by protein efficiency: Most protein for fewest calories. Find things you enjoy in that spreadsheet, eat more of those, less of something else that doesn't help you meet your nutritional goals.0 -
Hi all. I’m new here as well. I also have trouble hitting my protein target. But I’m confused by the calculations the system makes. Isn’t it supposed to find out percentage of protein by dividing its amount in grams to total grams of protein, carbs and fat? For example my protein supposed to be 88/309=28.5%, but in the app it shows only 20%. Am I missing something?
Yes, you have to convert them to calories -- the percentages are percentage of total calories.
protein and carbs have 4 calories per gram, and fat has 9 calories per gram.
That said, percentage of total calories isn't necessarily the best way to identify protein needs. I think it makes sense to go with protein as a minimum gram amount based on goal weight (at least .65-.8 g per lb of a healthy goal weight).4 -
Look at cottage cheese, Greek yogurt, and seeds and nuts for other protein sources beyond meat and eggs1
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estherdragonbat wrote: »I find I feel fullest on a combination of protein and fiber.
Ditto0 -
My usual eating pattern appears to be quite low in protein. On average I'm only getting half of the mfp suggested amount. I'm going to try some protein supplement as I'm not big on lots of meat but I hate beans more. Has increasing your protein intake done you any good?
Like others have said, there are lots of protein sources that come from foods other than meat and beans.
However, have you adequately explored different way of cooking meat and beans? I could have upwards of 40 meals a month of chicken and not get sick of it as there are so many ways to cook it. (I have lots of spices and an interest in world cuisine.)0 -
I seem to get my protein goals most days. If I'm under it's only barely. I have 2 staples everyday. Protein shake in morning and 2 cups of Greek yogurt everyday. I am very particular about getting enough because I'm pregnant. If anyone wants to add me, my diary is open.1
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The amount of protein you should consume is based on your weight. For example, if you weigh 130 pounds, you should eat 130 grams of protein. Try whey protein to boost the protein. Protein fills you up so you’re not overeating.6
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MFP gives me a different protein goal every day. My protein is set at 40 percent of calories, and my protein goal changes every time I earn exercise calories. How do I change this to always give me the same protein goal every day, based on 1 gram of protein per pound of body weight?1
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MFP gives me a different protein goal every day. My protein is set at 40 percent of calories, and my protein goal changes every time I earn exercise calories. How do I change this to always give me the same protein goal every day, based on 1 gram of protein per pound of body weight?
Yes that's the problem with setting macro goals in percentages, I got a protein goal of 327g one particular day due to an all day cycle ride.
Just keep your minimum goal in grams in mind.
I think the paid version allows you to set goals in grams but personally that was never worth paying for.1 -
I think the paid version allows you to set goals in grams but personally that was never worth paying for.
It does allow you to set goals in grams in the premium version, however, as you are logging it still will up your daily goals by whatever the percentage mix may be when you are adding exercise calories.2 -
when exercise throw off the numbers, I just double check the next day for base level gram info by macro. since nothing has been logged there it's the "clean" info.1
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After the first couple weeks I never thought of my goals as percentages, but as grams (and the only one I strongly focused on was protein). Made it easier. I hate the percentage approach when you are adding back exercise calories.0
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High protein is really important! I am pretty overweight at this point, I have about 60 lbs to lose and am on a doctor supervised plan. My goal from him and my nutritionist is 30g of protein PER MEAL. This is pretty hard to hit as you can imagine, so anytime I have trouble I add a protein shake in. My go-to is Sparta Nutrition. It's affordable, low carb, and low calorie. If I run out unexpectedly, I grab Premier Protein. Mix with water, let it sit in the fridge or freezer a little while to thicken up and on your way. I start everyday with one! Best of luck!0
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MFP gives me a different protein goal every day. My protein is set at 40 percent of calories, and my protein goal changes every time I earn exercise calories. How do I change this to always give me the same protein goal every day, based on 1 gram of protein per pound of body weight?
This is why I find it more helpful to think of my protein goal in terms of grams, not calories. You can't set MFP this way (at least not without premium), but it's relatively easy for me to figure out how much I want to get each day and then remember that number.2 -
Just recently had to dramatically up my protein intake, and that had added a new layer of difficulty to this all. If you're trying to remain low calorie, egg whites and canned tuna are incredibly useful. You're absolutely going to need shakes too depending on how much you're trying to eat. I'm trying to get 150 grams in a day, and at 1200-1600 calories, it's a chore haha2
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I just discovered Dannon Oikos Triple Zero Greek yogurt. And I don’t like Greek yogurt. 110-120 calories per 5.3 oz (depending on the flavorj, 15 grams of protein, 0 fat and 6 grams of fiber. It’s flavored, and sweetened with Stevia leaf extract. I just had the vanilla mixed with my favorite cereal (Heritage Flakes) for a 20 grams of protein breakfast.0
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