MFP protein division is higher than g/kg requirement;is that OK?

ihatecoffeewithoutsugar wrote: »

Hi.im new here.
Starting to do weight lifting to lose body fat and be lean.Been doing some reading and it is said that active individuals need at least 2g/kg of protein per day just to maintain weight.

I've chosen to divide my macros to 35/35/30 the last one being fat. But according to this, my protein requirement comes up to 178g/day. Excess protein can also be converted to fat, so can anyone help me if MFP's set macros are okay?

I walk 10k on weekdays at work and does basic strength training with 10kg dumbbells at home,6 times a week.

Protein goals are ranges, not an exact number. 1.6-2.2g/kg your bet your range if you looking for muscle gains or retention during weight loss. But the bigger variable is having a good lifting program. If you are in a deficit, you won't have excess protein.

Semantically, protein rarely converts to fat. Now on the other hand, the fat you eat with store easy.

ihatecoffeewithoutsugar wrote: »

kshama2001 wrote: »

I'm not sure if you are asking about your macros of 35/35/30 or the MFP default macros - 50% from carbohydrates, 20% from protein and 30% from fat, but regardless, excess of calories regardless of macro breakdown will be converted to fat.

Are sure the formula is for CURRENT weight and not GOAL weight? I'm used to seeing it expressed in terms of Lean Body Mass, and since that is hard to calculate, people often use goal weight.

Here's a site I see cited a lot for protein needs:

https://examine.com/guides/protein-intake/

And their calculator:

https://examine.com/nutrition/protein-intake-calculator/

Thanks!
My goal is to maintain at 55kg. My calorie intake is advised at 2000kcal per day
So according to the calculator from the link u gave, I only need 88-132 kg of protein. MFP calculated my protein intake to be 178g if I set my goal macros to 35/35/30(fat)

I begin working out with weights cuz I aim for a leaner body.

So do I strive for 178g protein per day ?

You don't NEED to eat 178g.

It isn't going to necessarily hurt you.

If that's how you like to eat, go for it.

Muscle is built by progressive resistance work (lifting progressively heavier weights,) not by an extra 30-40g of protein.

Weight is managed by managing CALORIES. Once you get your 88-132g of protein the rest is just expensive waste.

ihatecoffeewithoutsugar wrote: »

kshama2001 wrote: »

I'm not sure if you are asking about your macros of 35/35/30 or the MFP default macros - 50% from carbohydrates, 20% from protein and 30% from fat, but regardless, excess of calories regardless of macro breakdown will be converted to fat.

Are sure the formula is for CURRENT weight and not GOAL weight? I'm used to seeing it expressed in terms of Lean Body Mass, and since that is hard to calculate, people often use goal weight.

Here's a site I see cited a lot for protein needs:

https://examine.com/guides/protein-intake/

And their calculator:

https://examine.com/nutrition/protein-intake-calculator/

Thanks!
My goal is to maintain at 55kg. My calorie intake is advised at 2000kcal per day
So according to the calculator from the link u gave, I only need 88-132 kg of protein. MFP calculated my protein intake to be 178g if I set my goal macros to 35/35/30(fat)

I begin working out with weights cuz I aim for a leaner body.

So do I strive for 178g protein per day ?

I'm confused. You set your protein goal at 35% rather than the MFP default of 20%. Where did that 35% number come from?

All MFP did was tell you that if you want to spend 35% of your calories on protein, you need about 178 grams of protein at 4 calories per gram, in order to hit that 35%. At the default 20%, MFP would've calculated 100g protein, just under the halfway point of that 88-132g range that Examine.com gave you.

FWIW, I'm about your weight (125 pounds, around 57kg). I've been eating a minimum of 100g of protein daily in maintenance for 5 years now (a little more, most days), and seem to be doing OK. If I were not such a lazy (bleep) about lifting, I don't think I'd have trouble gaining muscle because of protein (being 65 y/o and female might be a little more of a limitation, dunno).

If you prefer to get 2g/kg of protein, then you want 110g, which would be 22% of 2000 calories, and about the middle of that 88-132g range. If you're using free MFP, you could set protein to 20% (100g) or 25% (125g), since you have to use 5% increments.

Lemur is right: Calories determine weight. Getting enough protein will help your muscle-gain goal. Getting "too much" protein within appropriate calories is not a problem, unless it's so much protein that it doesn't leave room in your eating for enough fats, plus veggies/fruits/grains and what-have-you as needed for decent overall nutrition. As long as you don't exceed maintenance calories, you won't gain weight from extra protein.

I'm not trying to be harsh in saying the above, sincerely. I'm truly confused. If MFP could be said to be recommending anything, it would be recommending 100g of protein (20% of 2000 calories given that protein is 4 calories/g), not 178g of protein.

ihatecoffeewithoutsugar wrote: »

kshama2001 wrote: »

I'm not sure if you are asking about your macros of 35/35/30 or the MFP default macros - 50% from carbohydrates, 20% from protein and 30% from fat, but regardless, excess of calories regardless of macro breakdown will be converted to fat.

Are sure the formula is for CURRENT weight and not GOAL weight? I'm used to seeing it expressed in terms of Lean Body Mass, and since that is hard to calculate, people often use goal weight.

Here's a site I see cited a lot for protein needs:

https://examine.com/guides/protein-intake/

And their calculator:

https://examine.com/nutrition/protein-intake-calculator/

Thanks!
My goal is to maintain at 55kg. My calorie intake is advised at 2000kcal per day
So according to the calculator from the link u gave, I only need 88-132 kg of protein. MFP calculated my protein intake to be 178g if I set my goal macros to 35/35/30(fat)

I begin working out with weights cuz I aim for a leaner body.

So do I strive for 178g protein per day ?

I don't know why you are saying "MFP calculated" when you set custom macros with much higher protein than MFP's default. The answer is no, of course you won't gain if you are eating to maintenance cals, but why force yourself to eat way more protein than you think (reasonably, IMO) you need/or what would be optimal even. In other words, what's the deal with 35/35/30 macros?