MFP protein goals seem high

Not to argue, but there is some evidence to support an opposing viewpoint. If you're interested, I recommend a book called the China Study. The author suggests that excess protein intake can increase your levels of free radicals (if I remember correctly) and contribute to a variety of diseases. I don't buy into everything it asserts, but I do think it's wise to be balanced in terms of what we eat.

So opposing view points are unwelcome?

As I mentioned in my original post, I don't embrace all of the recommendations of that particular book, but it provides some points that are worth considering in a balanced consideration of the question at hand. Several people have suggested that there are absolutely no adverse consequences of eating an unlimited quantity of protein, but anything consumed in excess can be unhealthy including water and oxygen. All I'm recommending is that the original poster consider the benefits of a balanced diet.

I’m 5’ 6” 169 pounds and aim for 130-180 grams. I notice it’s a lot easier to lean out, muscle recovery and keeps me full.

On MFP my protein goal is 88. Does that seem high for a woman who is 5'6 124?
No not at all, especially if you are dieting and/or exercising more than the mythical average person.

I did some research and it looks like an average woman should have about 50 grams of protein per day.
For an average woman to avoid nutritional deficiency or as an optimal amount for someone maybe dieting and exercising? That's a very different scenario.

Why would mine be so high?
It isn't. But protein goals are personal not universal.

Does the goal go up with the more exercise you do?
Yes. But many people simply set and keep a minimum daily goal in grams in mind which is OK to exceed.

I do run 4-6 miles daily. I have been drinking protein shakes to get to this level (non meat eater) and now I am wondering if I am getting more than I need.
Not seeing any evidence to support that view but "need" can be interpreted differently depending on your overall dietary goals - to be adequate or to approach optimal for example.

Is it unhealthy to get too much protein?
You would have to define "too much" but there's nothing to suggest you are anywhere near having to consider that.

sarah7591 wrote: »

I am hoping I can explain this in a way that makes sense. On MFP my protein goal is 88. Does that seem high for a woman who is 5'6 124? I did some research and it looks like an average woman should have about 50 grams of protein per day. Why would mine be so high? Does the goal go up with the more exercise you do? I do run 4-6 miles daily. I have been drinking protein shakes to get to this level (non meat eater) and now I am wondering if I am getting more than I need. Is it unhealthy to get too much protein? Thanks in advance for reading this.

Yes, your protein goal will go up as you log exercise calories.

I plugged in the stats of yours that were available and am curious how you got to 88 g of protein. How old are you and what's your goal - maintain, lose, gain?

Setting aside the other issues with the China Study, I would say there's a problem with 10-15% of total cals as a guide when it is based on (among other things) an observational study of various different regions of China with people NOT dieting, vs. people who are dieting. (I have read the book, as well as the debate about it subsequently.)

Say my maintenance is 2000 (good round number). 10% is 50 g, which I consider too low, but which is at least above the RDA. 15% is 75, which I consider a reasonable amount, although I tend to aim for at least 80 (and that's more important when I'm more active, and when I'm more active my maintenance is above 2000).

I've seen the authors of the China Study and others pushing a low fat/protein plant based diet make a big thing about how the Kenyan professional marathoners eat something like 80-10-10, but 10% of the diet of someone who regularly runs that many miles a day is still quite a lot.

If someone is at a deficit, say the unfortunately super common 1200, and tries to eat 10-15%, that's 30-45 g, or probably significantly under RDA to (maybe) just about RDA (which is especially unwise if one is plant-based).

Rather than a percentage, someone dieting should base goal on their lean mass (or a healthy goal weight if that is not known). I'd also add that MFP's approach of 20% for people in a deficit actually seems in line with 10-15% being reasonable if one is at maintenance. So it certainly is not a super high goal.

Obviously, OP is a healthy weight already, but it seems like she might be trying to diet, and someone active and lean dieting is probably one category of person who most needs to make sure their protein is sufficient to protect muscle.

I'm in the same boat, any day that I have substantial exercise my protein goal becomes pretty much unreachable with my preferred diet. I try to get it as close as I can and pretty much stopped worrying about it.
Do you eat soy? Idk what you mix with your protein shakes but doing it with soy milk adds a bit more than if you are using almond or coconut.

33gail33 wrote: »

I'm in the same boat, any day that I have substantial exercise my protein goal becomes pretty much unreachable with my preferred diet. I try to get it as close as I can and pretty much stopped worrying about it.
Do you eat soy? Idk what you mix with your protein shakes but doing it with soy milk adds a bit more than if you are using almond or coconut.

If your base protein goal (pre-exercise) is adequate for an active person (based on gram targets), yeah, it's not essential to eat more on exercise days just because there are more calories. (Some of the exercise recovery/repair is happening on non-exercise days anyway.) You can spend those calorie as you choose.

The percentages are sort of a convenience, as a way to set approximately appropriate targets within a calorie goal. It's fine to have a sensible protein gram minimum, eat to that irrespective of calorie level, and not worry about it if the MFP totals are a mix of red & green. I just go for a round number that's just above 1g/lb of estimated LBM every day, as a minimum. In premium, one can set goals to work that way, but it can be done informally in free MFP.