How much Protein should I eat?

dpandolfo0928
dpandolfo0928 Posts: 13 Member
in Getting Started
So I understand the 1g per pound diet to maintain or build muscle. An 180lb person needs 180g per day. But is that just for someone with lower body fat percentage?

I'm hovering around 300lbs(slowly dropping, 18lbs loss in 3 months) but I have a decent amount of lean body mass. Ive tried to consume 300g or protein a day and lets just say I have never been able to reach it eating healthy.

So I guess my question is, should I try to get to 300g a day or will 225 to 250g of protein be sufficient to maintain or build muscle?

Personal stats: 6ft, 32 years old, if I had to guess maybe 30% body fat.... Idk never got measured.

Replies

  • MikePTY
    MikePTY Posts: 3,814 Member
    Protein recommendations tend to be all over the place, but the most common one is .6 to .8 grams per pound of goal weight. 1 gram per pound of current weight is excessive. You won't need anything close to 300g per day.

    As far as body fat, you may want to get it measured, but I would be surprised if you were as low as 30% at 6ft 300 pounds, even with a big frame. I am your age and 5'11", and while I am not huge framed, I still have a decent build. And I was in the mid 30s% of BF at 225.
  • Dgil1975
    Dgil1975 Posts: 110 Member
    It’s actually much less than that, I believe that what I hear most is 1gram per lb of lean body mass. Truth is unless your strength training, you can actually get by on much less. They say the average male needs about 60 grams a day, personally I eat about 100. Some people do find it helps them feel more satiated. Either way do what is right for you, but generally speaking there is no good reason to eat that much protein.
  • nocgirl72
    nocgirl72 Posts: 139 Member
    200g+ a day in protein is way too much. They say about .6-.8g per lb. if you focus on lean proteins and low sugar low carb you should lose weight. That much protein is also hard on kidneys. My kidney dr does not like red meat or protein shakes but says protein from most other sources is ok.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    If you aimed for at least 150g, you'll be fine
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    edited April 2019
    Here is a good write up on the subject, but in short, you'll be fine if you aim for 150-180g.

    ETA: opps, forgot the link
    https://examine.com/nutrition/how-much-protein-do-you-need/
  • whmscll
    whmscll Posts: 2,254 Member
    I have also heard .8 to 1 gm per pound of LEAN body weight. For me that’s about 10 more grams of protein than 1 gm per pound of goal weight. I don‘t know if that difference is significant.

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