I'd like to know about Protein.
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Katikul
Posts: 1 Member
The amount of protein that should be eaten per day, like me wieght 61.5 tall 168 how much should be eat protein ,carb, fat per day ?
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Replies
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protein should be about 1 gram per lb of your goal body weight. carbs and fat are pretty much a personal preference.0
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protein should be about 1 gram per lb of your goal body weight. carbs and fat are pretty much a personal preference.
I keep seeing this stated on these forums and always wonder where it comes from?
The numbers I see on health and medically driven websites are somewhat different:
0.8g per kg body weight - which is 0.36g per pound.
Looks to me that somewhere along the line, rounding up has occurred along with a confusion between lbs and kgs!4 -
BarbaraHelen2013 wrote: »protein should be about 1 gram per lb of your goal body weight. carbs and fat are pretty much a personal preference.
I keep seeing this stated on these forums and always wonder where it comes from?
The numbers I see on health and medically driven websites are somewhat different:
0.8g per kg body weight - which is 0.36g per pound.
Looks to me that somewhere along the line, rounding up has occurred along with a confusion between lbs and kgs!
The numbers you reference are meet minimum health requirements for a person eating at maintenance and is widely seen as being insufficient for older people and for active people. For a person in a deficit, the recommendation of .8 to 1 gm of pound per GOAL weight + resistance/weight bearing exercise pretty much ensures preserving muscle mass during intentional deficit eating
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BarbaraHelen2013 wrote: »protein should be about 1 gram per lb of your goal body weight. carbs and fat are pretty much a personal preference.
I keep seeing this stated on these forums and always wonder where it comes from?
The numbers I see on health and medically driven websites are somewhat different:
0.8g per kg body weight - which is 0.36g per pound.
Looks to me that somewhere along the line, rounding up has occurred along with a confusion between lbs and kgs!
The numbers you reference are meet minimum health requirements for a person eating at maintenance and is widely seen as being insufficient for older people and for active people. For a person in a deficit, the recommendation of .8 to 1 gm of pound per GOAL weight + resistance/weight bearing exercise pretty much ensures preserving muscle mass during intentional deficit eating
To add, protein is one of the most studied nutrients and there are multiple meta-analyses that support higher levels of protein. For example, below is one of the more recent ones.
http://www.nrcresearchpress.com/doi/pdf/10.1139/apnm-2015-0549
Considering most people want to improve their body composition and look leaner, increased protein is highly beneficial.5 -
BarbaraHelen2013 wrote: »protein should be about 1 gram per lb of your goal body weight. carbs and fat are pretty much a personal preference.
I keep seeing this stated on these forums and always wonder where it comes from?
The numbers I see on health and medically driven websites are somewhat different:
0.8g per kg body weight - which is 0.36g per pound.
Looks to me that somewhere along the line, rounding up has occurred along with a confusion between lbs and kgs!
No, it's not a confusion between kg and lb. It's higher recommendations for those losing weight or active (or both).
Good site with studies: https://examine.com/nutrition/how-much-protein-do-you-need/
I do think 1 g/lb of goal weight as a minimum is high. I see it more often as a goal of 0.8 g (or about 1.8 kg) or more for someone both active and dieting. If only one or the other, then a little less, but as someone who is a woman in my late 40s and active, I aim for at least 0.8 g/lb (I'm within the healthy range) when trying to lose fat, to help me maintain the muscle I have.
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plus, why not aim higher? if you don't hit your goal, you're still within range.
edit: corrected my poor grammar1 -
Another feature of protein is that 30% of the calories available in protein are wasted in getting the energy of calories out of the protein. That's called the Thermic Effect of Food, or TEF. Protein has a 30% TEF.0
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JeromeBarry1 wrote: »Another feature of protein is that 30% of the calories available in protein are wasted in getting the energy of calories out of the protein. That's called the Thermic Effect of Food, or TEF. Protein has a 30% TEF.
That's a huge overestimation. Like double the actual.1 -
JeromeBarry1 wrote: »Another feature of protein is that 30% of the calories available in protein are wasted in getting the energy of calories out of the protein. That's called the Thermic Effect of Food, or TEF. Protein has a 30% TEF.
Also, TEF is not only a feature of protein, although the numbers vary.0 -
JeromeBarry1 wrote: »Another feature of protein is that 30% of the calories available in protein are wasted in getting the energy of calories out of the protein. That's called the Thermic Effect of Food, or TEF. Protein has a 30% TEF.
And why would you assume that this isn't already taken into account when protein recommendations are developed? The studies look at protein intakes, and it's not as though the people in the studies somehow managed to avoid TEF.5
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