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How much protein to maintain LBM

kayla7303
kayla7303 Posts: 154 Member
edited December 2024 in Food and Nutrition
Looking for insight as I have read dozens of articles online and the information is either inconclusive, conflicting, or astronomically high.

Here’s a bit about me
Age: 25
Height: 5’4
HW: 265
CW: 208

I had a dexa scan a couple days ago and my lean body mass is 127 pounds (120 muscle, 7 bone)

I want a bf% of 25-30 so ideally my goal weight would be 160-169 if I can retain my lean body mass.

Now I know I should be strength training to help maintain, but I cannot at this time because I just had laparoscopic surgery 3 weeks ago so I have some time before my incisions heal. However, I just started walking at a steep incline on the treadmill for about an hour a day because I know that engages muscles a little. I cannot do the stair climber as it skyrockets my heart rate near the max.

I know losing at a slower rate will help maintain LBM too, so I may up my calories.

Just looking for any information on how much protein I should aim for. I’ve been doing 115-125 per day.

Replies

  • stephie_nyc
    stephie_nyc Posts: 96 Member
    edited November 2019
    I usually go with 1 or 1.2 grams per lb of body weight but I think considering the amount you need to lose to get to your goal weight .8 grams per pound of body weight should be good. That’s basically a gram per pound of your goal weight. 115-125 is not enough.
  • kayla7303
    kayla7303 Posts: 154 Member
    stephie_nyc wrote: »
    I usually go with 1 or 1.2 grams per lb of body weight but I think considering the amount you need to lose to get to your goal weight even .8 g per pound of bw seems a little high. I would definitely NOT eat less than a gram per pound of your goal weight though. 115-125 is not enough.

    Yeah that’s what I was worried about, I will up it to 165. There was no was I could eat 208g per day though 😂 when I first read that online I thought it was way too high and would take up a lot of my calories.

    Thank you!

  • stephie_nyc
    stephie_nyc Posts: 96 Member
    edited November 2019
    kayla7303 wrote: »
    stephie_nyc wrote: »
    I usually go with 1 or 1.2 grams per lb of body weight but I think considering the amount you need to lose to get to your goal weight even .8 g per pound of bw seems a little high. I would definitely NOT eat less than a gram per pound of your goal weight though. 115-125 is not enough.

    Yeah that’s what I was worried about, I will up it to 165. There was no was I could eat 208g per day though 😂 when I first read that online I thought it was way too high and would take up a lot of my calories.

    Thank you!

    I think as you lose weight you should keep protein intake there though. At the moment you have more “fat” to spare but as you lean out, you’ll want to stay closer to a gram per pound to really save mass and see a more fit physique.

    Anyone else want to weigh in?
  • ecjim
    ecjim Posts: 1,001 Member
    stephie_nyc wrote: »
    kayla7303 wrote: »
    stephie_nyc wrote: »
    I usually go with 1 or 1.2 grams per lb of body weight but I think considering the amount you need to lose to get to your goal weight even .8 g per pound of bw seems a little high. I would definitely NOT eat less than a gram per pound of your goal weight though. 115-125 is not enough.

    Yeah that’s what I was worried about, I will up it to 165. There was no was I could eat 208g per day though 😂 when I first read that online I thought it was way too high and would take up a lot of my calories.

    Thank you!

    I think ask you lose weight you should keep it there though. At the moment you have more “fat” to spare but as you lean out, you’ll want to stay closer to a gram per pound to really save mass and see a more fit physique.

    Anyone else want to weigh in?

    I agree with you Stephie - more protien - Kayla asked the same question in another thread tihis was my answer -

    -- A higher protien intake along with a regular weight lifting program will help you retain more muscle mass while you are loosing weight. Wait untill your surgery heals - I am in the same position - just had adominal surgery 2 weeks ago. just do what you can for now.
    I would put your protien higher, maybe 160 gms, that will help retain muscle , 40 gms fat, fill in the rest with what ever- good carbs, veggies & fruit
  • kimny72
    kimny72 Posts: 16,011 Member
    kayla7303 wrote: »
    Looking for insight as I have read dozens of articles online and the information is either inconclusive, conflicting, or astronomically high.

    Here’s a bit about me
    Age: 25
    Height: 5’4
    HW: 265
    CW: 208

    I had a dexa scan a couple days ago and my lean body mass is 127 pounds (120 muscle, 7 bone)

    I want a bf% of 25-30 so ideally my goal weight would be 160-169 if I can retain my lean body mass.

    Now I know I should be strength training to help maintain, but I cannot at this time because I just had laparoscopic surgery 3 weeks ago so I have some time before my incisions heal. However, I just started walking at a steep incline on the treadmill for about an hour a day because I know that engages muscles a little. I cannot do the stair climber as it skyrockets my heart rate near the max.

    I know losing at a slower rate will help maintain LBM too, so I may up my calories.

    Just looking for any information on how much protein I should aim for. I’ve been doing 115-125 per day.

    The typical recommendation here is 0.8 - 1g per lb of LBM if you know that, or of goal weight if you don't. It sounds like what you've been doing is fine, and if it's not too much of a struggle a little more wouldn't hurt.
    Speedy recovery!
  • AnnPT77
    AnnPT77 Posts: 35,650 Member
    This is a reasonable, evidence-based overview of protein recommendations for a variety of situations, written for for average readers (not scientists/specialists), from a site many (incuding me ;) )regard as neutral/balanced:

    https://examine.com/nutrition/how-much-protein-do-you-need/
  • kayla7303
    kayla7303 Posts: 154 Member
    AnnPT77 wrote: »
    This is a reasonable, evidence-based overview of protein recommendations for a variety of situations, written for for average readers (not scientists/specialists), from a site many (incuding me ;) )regard as neutral/balanced:

    https://examine.com/nutrition/how-much-protein-do-you-need/

    Thanks! This was super helpful and easy to understand! 😊
  • jeffjeff85
    jeffjeff85 Posts: 118 Member
    Good for you, starting the workouts!

    As for protein, i really think there are extremists on both ends.

    Protein doesnt 'take up' a lot of calories ... about 4 calories per gram. So 160g is only 650 calories. Young as you are, that's not much. 👌 whatever you're doing for calorie count, I'd recommend start with 30% of your calories from protein, then adjust as needed.

    So, if you.eat 2500 calories, then 30% is 750 calories, which is about 180g protein.

    And, CONGRATS on the 57 POUNDS DOWN. 👍
  • kayla7303
    kayla7303 Posts: 154 Member
    jeffjeff85 wrote: »
    Good for you, starting the workouts!

    As for protein, i really think there are extremists on both ends.

    Protein doesnt 'take up' a lot of calories ... about 4 calories per gram. So 160g is only 650 calories. Young as you are, that's not much. 👌 whatever you're doing for calorie count, I'd recommend start with 30% of your calories from protein, then adjust as needed.

    So, if you.eat 2500 calories, then 30% is 750 calories, which is about 180g protein.

    And, CONGRATS on the 57 POUNDS DOWN. 👍

    Yeah I think when I finally reach my goal weight it will be easier to eat that much protein, but since I’m at a deficit 750 calories of protein is a big chunk of my day 😂 but I have been getting it up to 150 lately and will keep trying to get it closer to 160-180 😊

    Thank you 😊
This discussion has been closed.

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