How much protein should one consume?
samonaban
Posts: 2 Member
Hi guys, so i have been taking notes and reading information/facts on how to lose weight and I’ve read somewhere that you should consume 1g of protein for every pound you weigh as it helps fasten your metabolism. Is this true, can yall confirm? 
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Replies
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Hi guys, so i have been taking notes and reading information/facts on how to lose weight and I’ve read somewhere that you should consume 1g of protein for every pound you weigh as it helps fasten your metabolism. Is this true, can yall confirm?
Generally 0.6-0.8g per lb of ideal/goal weight, or 1g per lb of lean body mass is sufficient. But no, it won't speed up your metabolism. What it will do is help preserve your muscle mass while you're losing weight.12 -
RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
There actually are benefits for going low-protein.
https://www.medicalnewstoday.com/articles/325197.php#general-benefits
2 -
RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
There actually are benefits for going low-protein.
https://www.medicalnewstoday.com/articles/325197.php#general-benefits
That RDA is based on someone sedentary and not trying to lose weight, and is a minimum.8 -
Nony_Mouse wrote: »
Generally 0.6-0.8g per lb of ideal/goal weight, or 1g per lb of lean body mass is sufficient. But no, it won't speed up your metabolism. What it will do is help preserve your muscle mass while you're losing weight.
I ageee. I do find protein helps keep me satiated longer than carbs. I’m set at 30% of my calorie intake from protein which has me right in there at about 0.76g per pound of goal weight. I do have a bit of a hard time achieving this some because I’m a carbo maniac!!2 -
This is a good survey of recent research, written for a non-scientist audience, that covers different circumstances:
https://examine.com/nutrition/how-much-protein-do-you-need/
They even have a spiffy protein "calculator" now:
https://examine.com/nutrition/protein-intake-calculator/2 -
Amount of protein and how it correlates to weight loss has always been confusing to me. Seems like a lot of products are pushing high protein content. When I have had problems losing weight I have been told to cut back on protein (weight watchers). Everything I read says for women 60 grams per day is all that is required to maintain a healthy level. MFP also calculated 60 grams to be my daily macro. However in the last week and a half I have followed the Cleveland Clinic 1200 calorie 3 day meal plan and the protein per day is anywhere from 88 to 130 grams. I have been more successful with this meal plan than any other 1200 calorie daily diet so far! Go figure.2
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nationalvillage3215 wrote: »Amount of protein and how it correlates to weight loss has always been confusing to me. Seems like a lot of products are pushing high protein content. When I have had problems losing weight I have been told to cut back on protein (weight watchers). Everything I read says for women 60 grams per day is all that is required to maintain a healthy level. MFP also calculated 60 grams to be my daily macro. However in the last week and a half I have followed the Cleveland Clinic 1200 calorie 3 day meal plan and the protein per day is anywhere from 88 to 130 grams. I have been more successful with this meal plan than any other 1200 calorie daily diet so far! Go figure.
From what I've learned, WW coaches know little more than how to encourage you to count points and weight you in every week.
Most that attempt to offer nutritional advice should not.7 -
This is a good survey of recent research, written for a non-scientist audience, that covers different circumstances:
https://examine.com/nutrition/how-much-protein-do-you-need/
They even have a spiffy protein "calculator" now:
https://examine.com/nutrition/protein-intake-calculator/
I don't know. They're selling supplements, which doesn't give me great confidence in the objectivity of their recommendations.2 -
I’m 46 yrs old, female, 5’4” and weigh just under 130. My goal is to body recomp - lose some fat, gain some muscle. My protein goal is 100 grams per day. When I had my body fat tested, my lean body mass was just under 95 pounds and I was told to strive for 1 gram of protein per pound of lean body mass. This has worked well for me - I no longer feel like I’m starving myself.3
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lynn_glenmont wrote: »This is a good survey of recent research, written for a non-scientist audience, that covers different circumstances:
https://examine.com/nutrition/how-much-protein-do-you-need/
They even have a spiffy protein "calculator" now:
https://examine.com/nutrition/protein-intake-calculator/
I don't know. They're selling supplements, which doesn't give me great confidence in the objectivity of their recommendations.
Examine.com does not sell supplements. That is incorrect. They state that in the banner on the opening page of their website.
https://examine.com/10 -
Hi guys, so i have been taking notes and reading information/facts on how to lose weight and I’ve read somewhere that you should consume 1g of protein for every pound you weigh as it helps fasten your metabolism. Is this true, can yall confirm?
1g per Lb of body weight is excessive, particularly if you're overweight. .6-.8 grams per Lb of healthy body weight is good...for many people this is going to be close to 1g per Lb of LBM4 -
RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
There actually are benefits for going low-protein.
https://www.medicalnewstoday.com/articles/325197.php#general-benefits
The Harvard article even states that it is a minimum for a sedentary individual. Active people in general need more because more muscle is being broken down and protein helps in repair. It's also beneficial for people that are dieting as it helps to preserve muscle...it's not just for body building and building muscle.3 -
cwolfman13 wrote: »Hi guys, so i have been taking notes and reading information/facts on how to lose weight and I’ve read somewhere that you should consume 1g of protein for every pound you weigh as it helps fasten your metabolism. Is this true, can yall confirm?
1g per Lb of body weight is excessive, particularly if you're overweight. .6-.8 grams per Lb of healthy body weight is good...for many people this is going to be close to 1g per Lb of LBM
One should define LBM or find a way to get there, here is a link to help you determine your LBM :
https://www.calculator.net/lean-body-mass-calculator.html?ctype=standard&csex=m&cage=n&cheightfeet=6&cheightinch=11&cpound=160&cheightmeter=180&ckg=60&x=67&y=20
0 -
cwolfman13 wrote: »Hi guys, so i have been taking notes and reading information/facts on how to lose weight and I’ve read somewhere that you should consume 1g of protein for every pound you weigh as it helps fasten your metabolism. Is this true, can yall confirm?
1g per Lb of body weight is excessive, particularly if you're overweight. .6-.8 grams per Lb of healthy body weight is good...for many people this is going to be close to 1g per Lb of LBM
One should define LBM or find a way to get there, here is a link to help you determine your LBM :
https://www.calculator.net/lean-body-mass-calculator.html?ctype=standard&csex=m&cage=n&cheightfeet=6&cheightinch=11&cpound=160&cheightmeter=180&ckg=60&x=67&y=20
Or not. There is no precise way of determining lean body mass. Eric Helms, a PHD and published protein reseacher as well as a competitive natural body builder recommends using .8 grams per lb of body weight as a reasonable approximation. In a research summary he wrote, the sweet spot is between 1 gram per lb of LBM. His .8 grams per lb of body weight should be in that zone for most people.2 -
Carlos_421 wrote: »nationalvillage3215 wrote: »Amount of protein and how it correlates to weight loss has always been confusing to me. Seems like a lot of products are pushing high protein content. When I have had problems losing weight I have been told to cut back on protein (weight watchers). Everything I read says for women 60 grams per day is all that is required to maintain a healthy level. MFP also calculated 60 grams to be my daily macro. However in the last week and a half I have followed the Cleveland Clinic 1200 calorie 3 day meal plan and the protein per day is anywhere from 88 to 130 grams. I have been more successful with this meal plan than any other 1200 calorie daily diet so far! Go figure.
From what I've learned, WW coaches know little more than how to encourage you to count points and weight you in every week.
Most that attempt to offer nutritional advice should not.
The official Weight Watchers recommendations are to pay attention to what fills you up/satisfies you more (higher protein, fat, or carbs) and skew your selections towards those foods. It has been several years so it may have changed but this is how it was last time I went.0 -
cwolfman13 wrote: »Hi guys, so i have been taking notes and reading information/facts on how to lose weight and I’ve read somewhere that you should consume 1g of protein for every pound you weigh as it helps fasten your metabolism. Is this true, can yall confirm?
1g per Lb of body weight is excessive, particularly if you're overweight. .6-.8 grams per Lb of healthy body weight is good...for many people this is going to be close to 1g per Lb of LBM
One should define LBM or find a way to get there, here is a link to help you determine your LBM :
https://www.calculator.net/lean-body-mass-calculator.html?ctype=standard&csex=m&cage=n&cheightfeet=6&cheightinch=11&cpound=160&cheightmeter=180&ckg=60&x=67&y=20
Or not. There is no precise way of determining lean body mass. Eric Helms, a PHD and published protein reseacher as well as a competitive natural body builder recommends using .8 grams per lb of body weight as a reasonable approximation. In a research summary he wrote, the sweet spot is between 1 gram per lb of LBM. His .8 grams per lb of body weight should be in that zone for most people.
Per that calculator I am eating a little over 1g per lb. of LBM but my doctor and RD are OK with me eating higher protein. I need to eat moderate carbs since I am T2Dm AND I need to eat moderate fat because my gallbladder has been removed and I am one of the 20% or so who has ongoing issues metabolizing it. Protein is all that is left. My macro split is 35% carb, 35% protein, and 30% fat and all my systems seem happy with that.2 -
cwolfman13 wrote: »RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
There actually are benefits for going low-protein.
https://www.medicalnewstoday.com/articles/325197.php#general-benefits
The Harvard article even states that it is a minimum for a sedentary individual.
That's Harvard's version. I don't think that original RDA/DRI even says that. We eat way too much proteins for nothing,
https://www.wri.org/resources/charts-graphs/people-eating-more-protein-wealthy-regions1 -
cwolfman13 wrote: »RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
There actually are benefits for going low-protein.
https://www.medicalnewstoday.com/articles/325197.php#general-benefits
The Harvard article even states that it is a minimum for a sedentary individual. Active people in general need more because more muscle is being broken down and protein helps in repair. It's also beneficial for people that are dieting as it helps to preserve muscle...it's not just for body building and building muscle.
To add to this, here is a piece that vegan RD Jack Norris did on protein. https://veganhealth.org/protein-part-2/#dri
About athletes (this is pretty much the same as in Examine): "The Institute of Medicine, which sets the RDAs, doesn’t recommend higher protein intakes for athletes. However, in a 2016 joint position paper on nutrition and athletic performance, the American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics (AND), and Dietitians of Canada recommend higher protein intakes for athletes and also suggest that athletes should give some attention to timing of protein intake (18). They don’t differentiate between strength and endurance athletes in making the following recommendations:
Dietary protein intake necessary to support metabolic adaptation, repair, remodeling, and for protein turnover generally ranges from 1.2 to 2.0 g/kg/ day.
Daily protein needs should be met with a meal plan providing a regular spread of moderate amounts of high-quality protein across the day and following strenuous training sessions. Muscle protein synthesis is maximized by consumption of 0.3 grams protein/kg body weight every three to five hours, including consumption of this amount within two hours following exercise.
However, there are still questions about optimal intake and timing of protein for athletes. A 2017 meta-analysis of the effects of protein intakes among strength athletes found that timing of protein intake was not important for gains in muscle mass and strength (19). They suggested that a daily protein intake of 1.6 g/kg/day, separated into 0.25 g/kg doses, was sufficient for muscle protein synthesis."
He also recommended more for vegans (to make sure all amino acids were covered) and those over 60 (the reasons are in the piece): "The research reviewed here isn’t a great substitute for a nitrogen or protein synthesis study on vegans, but for now, it’s the best evidence we have. The takeaway message is that vegans, and particularly vegan women, should eat plenty of lysine-rich foods. Vegans might want to err on the side of getting more protein, preferably 1.0 g/kg of healthy body weight. Vegans over 60 should aim for 1.0–1.3 g/kg."
Someone losing weight is not specifically addressed, but in many ways they face the same need for extra protection for muscle as athletes" (that's the reasoning in the Examine piece, backed by some studies). Given that weight loss can cause muscle loss (and will to some extent) doing what you can to counteract that makes sense.
The 1.2-2 kg/day works out to .55-.9 g/lb or pretty similar to the 0.6-0.8 g per lb of a healthy goal weight normally recommended here (Norris also points out that since the numbers are based on assumed lean mass that there's no need to eat more to support excess fat).
Someone at maintenance not trying to gain muscle and not doing vigorous exercise could safely eat less.5 -
cwolfman13 wrote: »RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
There actually are benefits for going low-protein.
https://www.medicalnewstoday.com/articles/325197.php#general-benefits
The Harvard article even states that it is a minimum for a sedentary individual. Active people in general need more because more muscle is being broken down and protein helps in repair. It's also beneficial for people that are dieting as it helps to preserve muscle...it's not just for body building and building muscle.
To add to this, here is a piece that vegan RD Jack Norris did on protein. https://veganhealth.org/protein-part-2/#dri
About athletes (this is pretty much the same as in Examine): "The Institute of Medicine, which sets the RDAs, doesn’t recommend higher protein intakes for athletes. However, in a 2016 joint position paper on nutrition and athletic performance, the American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics (AND), and Dietitians of Canada recommend higher protein intakes for athletes and also suggest that athletes should give some attention to timing of protein intake (18). They don’t differentiate between strength and endurance athletes in making the following recommendations:
Dietary protein intake necessary to support metabolic adaptation, repair, remodeling, and for protein turnover generally ranges from 1.2 to 2.0 g/kg/ day.
Daily protein needs should be met with a meal plan providing a regular spread of moderate amounts of high-quality protein across the day and following strenuous training sessions. Muscle protein synthesis is maximized by consumption of 0.3 grams protein/kg body weight every three to five hours, including consumption of this amount within two hours following exercise.
However, there are still questions about optimal intake and timing of protein for athletes. A 2017 meta-analysis of the effects of protein intakes among strength athletes found that timing of protein intake was not important for gains in muscle mass and strength (19). They suggested that a daily protein intake of 1.6 g/kg/day, separated into 0.25 g/kg doses, was sufficient for muscle protein synthesis."
He also recommended more for vegans (to make sure all amino acids were covered) and those over 60 (the reasons are in the piece): "The research reviewed here isn’t a great substitute for a nitrogen or protein synthesis study on vegans, but for now, it’s the best evidence we have. The takeaway message is that vegans, and particularly vegan women, should eat plenty of lysine-rich foods. Vegans might want to err on the side of getting more protein, preferably 1.0 g/kg of healthy body weight. Vegans over 60 should aim for 1.0–1.3 g/kg."
Someone losing weight is not specifically addressed, but in many ways they face the same need for extra protection for muscle as athletes" (that's the reasoning in the Examine piece, backed by some studies). Given that weight loss can cause muscle loss (and will to some extent) doing what you can to counteract that makes sense.
The 1.2-2 kg/day works out to .55-.9 g/lb or pretty similar to the 0.6-0.8 g per lb of a healthy goal weight normally recommended here (Norris also points out that since the numbers are based on assumed lean mass that there's no need to eat more to support excess fat).
Someone at maintenance not trying to gain muscle and not doing vigorous exercise could safely eat less.
100% agree, based on my reading (and speaking as a long term vegetarian and aspiring elder athlete).3 -
cwolfman13 wrote: »RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
There actually are benefits for going low-protein.
https://www.medicalnewstoday.com/articles/325197.php#general-benefits
The Harvard article even states that it is a minimum for a sedentary individual.
That's Harvard's version. I don't think that original RDA/DRI even says that. We eat way too much proteins for nothing,
https://www.wri.org/resources/charts-graphs/people-eating-more-protein-wealthy-regions
If you look at the chart in the article it's showing an average daily protein requirement of 50g (or basically halfway between the MINIMUM for sedentary women and men.
Sorry I will ignore the posted article's advice.
0 -
lynn_glenmont wrote: »This is a good survey of recent research, written for a non-scientist audience, that covers different circumstances:
https://examine.com/nutrition/how-much-protein-do-you-need/
They even have a spiffy protein "calculator" now:
https://examine.com/nutrition/protein-intake-calculator/
I don't know. They're selling supplements, which doesn't give me great confidence in the objectivity of their recommendations.
Examine.com does not sell supplements. That is incorrect. They state that in the banner on the opening page of their website.
https://examine.com/
Then they are supported by advertisers who sell supplements (I didn't click to see who was selling -- they looked like native ads). There's not a big difference in financial motive, other than the ability to carry off the pretense that you don't have a financial motive.2 -
The average human weight in the world is 137lbs.
https://www.telegraph.co.uk/news/earth/earthnews/9345086/The-worlds-fattest-countries-how-do-you-compare.html
0.36g/lbs computes indeed with 50g.
Overweight & obesity for justification of more proteins is not right (at least, not suiting the agenda of that 'World Resource Institute' site)
1 -
lynn_glenmont wrote: »
wronglynn_glenmont wrote: »This is a good survey of recent research, written for a non-scientist audience, that covers different circumstances:
https://examine.com/nutrition/how-much-protein-do-you-need/
They even have a spiffy protein "calculator" now:
https://examine.com/nutrition/protein-intake-calculator/
I don't know. They're selling supplements, which doesn't give me great confidence in the objectivity of their recommendations.
Examine.com does not sell supplements. That is incorrect. They state that in the banner on the opening page of their website.
https://examine.com/
Then they are supported by advertisers who sell supplements (I didn't click to see who was selling -- they looked like native ads). There's not a big difference in financial motive, other than the ability to carry off the pretense that you don't have a financial motive.
Instead of just admitting you are wrong, you are sidestepping the question with a pretty convoluted rationale.
They provide a free service and have to finance it somehow. They do that through advertising. That doesn't change the integrity of their data at all. They never recommend a brand or a supplement that hasn't been researched.
Quite honestly, your implication is not based on fact, unseemly and comes across as a poor attempt to double down on an outright false claim instead of owning your error.
Eta: Many websites sell advertising to finance their free service and we all have a financial motive in keeping our business or our job solvent. There is no harm or shame in that.12 -
lynn_glenmont wrote: »lynn_glenmont wrote: »This is a good survey of recent research, written for a non-scientist audience, that covers different circumstances:
https://examine.com/nutrition/how-much-protein-do-you-need/
They even have a spiffy protein "calculator" now:
https://examine.com/nutrition/protein-intake-calculator/
I don't know. They're selling supplements, which doesn't give me great confidence in the objectivity of their recommendations.
Examine.com does not sell supplements. That is incorrect. They state that in the banner on the opening page of their website.
https://examine.com/
Then they are supported by advertisers who sell supplements (I didn't click to see who was selling -- they looked like native ads). There's not a big difference in financial motive, other than the ability to carry off the pretense that you don't have a financial motive.
Examine,com also has a paid subscription version.2 -
The average human weight in the world is 137lbs.
https://www.telegraph.co.uk/news/earth/earthnews/9345086/The-worlds-fattest-countries-how-do-you-compare.html
0.36g/lbs computes indeed with 50g.
Overweight & obesity for justification of more proteins is not right (at least, not suiting the agenda of that 'World Resource Institute' site)
Keep grinding that axe if you it makes you feel better.7 -
The average human weight in the world is 137lbs.
https://www.telegraph.co.uk/news/earth/earthnews/9345086/The-worlds-fattest-countries-how-do-you-compare.html
0.36g/lbs computes indeed with 50g.
Overweight & obesity for justification of more proteins is not right (at least, not suiting the agenda of that 'World Resource Institute' site)
What the?? Who's using overweight and obesity for justification to eat more protein?? More like you're using information that I'm not sure you actually understand, or are at least misinterpreting and ignoring parts of, in order to justify your own low protein intake.8 -
lynn_glenmont wrote: »lynn_glenmont wrote: »This is a good survey of recent research, written for a non-scientist audience, that covers different circumstances:
https://examine.com/nutrition/how-much-protein-do-you-need/
They even have a spiffy protein "calculator" now:
https://examine.com/nutrition/protein-intake-calculator/
I don't know. They're selling supplements, which doesn't give me great confidence in the objectivity of their recommendations.
Examine.com does not sell supplements. That is incorrect. They state that in the banner on the opening page of their website.
https://examine.com/
Then they are supported by advertisers who sell supplements (I didn't click to see who was selling -- they looked like native ads). There's not a big difference in financial motive, other than the ability to carry off the pretense that you don't have a financial motive.
That's absolutely a valid reason to be skeptical, and to look further, or to decide to ignore them.
Personally, I've looked at the details behind some of their recommendations, and found them sound. That experience leads me to expect other of their recommendations to be likely to be reasonably well-balanced and evidence-based. In particular, I think their protein recommendations are pretty rational.
YMMV.
Nothing's perfect, as we're each likely to have our own take on what the balance of research evidence is on any given point.
2 -
RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
There actually are benefits for going low-protein.
https://www.medicalnewstoday.com/articles/325197.php#general-benefits
Most people eat more?
---
I second the 0.36g/lb (or 0.8 g/kg) just for a sedentary lifestyle, according to ISSN guidelines. You should be at 0.55-0.9 g/lb (1.2-2 g/kg) to gain muscle.1 -
lynn_glenmont wrote: »lynn_glenmont wrote: »This is a good survey of recent research, written for a non-scientist audience, that covers different circumstances:
https://examine.com/nutrition/how-much-protein-do-you-need/
They even have a spiffy protein "calculator" now:
https://examine.com/nutrition/protein-intake-calculator/
I don't know. They're selling supplements, which doesn't give me great confidence in the objectivity of their recommendations.
Examine.com does not sell supplements. That is incorrect. They state that in the banner on the opening page of their website.
https://examine.com/
Then they are supported by advertisers who sell supplements (I didn't click to see who was selling -- they looked like native ads). There's not a big difference in financial motive, other than the ability to carry off the pretense that you don't have a financial motive.
I turned off my blocker and clicked around the site, including the three links in this thread, and couldn't find any regular ads or pitches for supplements. On what page did you see that they are selling supplements or ads for supplements?
https://examine.com/about/#funded
How is Examine.com funded?
Examine.com is an entirely independent organization, and does not accept any money from outside sources.
For the vast majority of nutrition websites, revenue is directly proportional to pageviews or products sold—whether they be supplement bottles or diet plans. Thus, rather than an evenhanded and thorough interpretation of the evidence, for many websites, sensationalism sells (read more on sensationalism).
Rather, 100% of our revenue is generated from additional research syntheses that we sell to both health professionals and laypeople. All of the information on the website is freely accessible; these additional informational products are meant for those looking for added depth and step-by-step instructions.
Supplement Guides- The Examine.com Research Digest
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We do not allow:- Donors
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We have a very strict no-gift policy for our staff members. Even books that are sent our way are simply deposited into recycling.
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Regardless, I don't find the NY Times less credible because they have ads. (Not that I see them
) Of course they have ads. 6 -
VictorSmashes wrote: »RDA calls for 0.36g/lbs, although most of us eat much more. It is all you need unless you want to gain some muscles,
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
There actually are benefits for going low-protein.
https://www.medicalnewstoday.com/articles/325197.php#general-benefits
Most people eat more?
---
I second the 0.36g/lb (or 0.8 g/kg) just for a sedentary lifestyle, according to ISSN guidelines. You should be at 0.55-0.9 g/lb (1.2-2 g/kg) to gain muscle.
Yep, I generally hit 130-140g a day (which is admittedly high, but I have a reason).
And again, that 0.36g/lb for sedentary may be fine for those not attempting to lose weight, but more when at a deficit is going to help you preserve LBM. That's the whole crux of this argument. We're on a calorie counting/fitness site, where a lot of people are either looking to lose weight or gain by adding muscle, or are maintaining and leading more active lifestyles. For those who are sedentary and maintaining, carry on with your 0.36g/lb, I guess (that's pretty much covered just by breakfast for me).2
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