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I've always heard that it should be .8 - 1 gram per pound of lean body mass. So if a fit girl at 5'4" is about 125lbs with 15% bodyfat. That would make her lean body mass around 106 lbs, so 84-106 grams of protein a day. Wouldn't it be safe to say any girl at 5'4" (at any weight) should consume about the same because they…
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A 5 ounce tuna steak has less than 200 calories with a whopping 42 grams of protein.
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I've not tried many. Dynamatize Elite 100% Whey rich chocolate (mixed with milk tastes just like chocolate milk) Tried Dynamatize Natural Elite and Iso Prime ( which is all isolate and no concentrate ), both tasted more like a yoohoo than chocolate milk so I didn't really like them.
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I thought it was 1gram per pound of lean body mass. A 5'5" female is only going to have between 110 and 130 lbs of lean body mass. So getting around 120 grams of protein a day would be fine.
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Unfortunately you can't really target a particular area for fat loss, you have to just eat at caloric deficit until it's gone. If you exercise and eat lots of protein and can minimize muscle loss (maybe even gain muscle) that will help with that toned look when the fat leaves.
