Weight-Loss Daily protein requirements

Weight-Loss
RupertineRupert

RupertineRupert

New member
I know this question has been answered (probably many times on these boards). I remember seeing a way of calculating protein needs in one of the threads I was reading. But I didn't jot it down, and I can't find it now. So...

In general, how does one calculate their daily protein requirement? (I've seen so many different suggestions over the years, that I feel it's a question I've never gotten a straight answer to.)

In my specific case, I weigh 248, and I'm currently dieting to lose more weight. Since reading Steve's posts on the Conceptual Side of Weight Training, I've promoted strength training from an afterthought to cardio, and made strength training central to my exercise program. I've increased to strength training 3x per week, now being careful to choose sufficiently heavy weights and focusing on compound lifts, to maintain muscle. I'll also continue to do about an hour a day of cardio.

Anyway, those are my stats and program. But I'm also curious as to the general approach to calculating protein requirements, and any background info on the why's of the approach.

Thanks!

Jim
 
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The recommendation that most reputable trainers/sites give for someone who is trying to lose fat and preserve muscle mass is 1g to 1.5g of protein per pound of lean body mass (LBM).

However, if you don't have an accurate measurement of your fat percentge, then it's hard to know what your LBM is. :) In that case I've seen (and I myself use) 1g of protein per 1 lb of *goal* bodyweight.

For example, right now I weigh 167. My goal bodyweight is 135. So I aim for 135g of protein each day. I usually hit around 120 pretty easily.

I believe the US RDA for protein is 1g per 1kg of bodyweight, which works out to half of the above (about). I personally believe (based on lots of research) that's too little for someone who is cutting calories and wanting to maintain muscle.

And just FWIW, Lyle McDonald, who is one of the most thorough researchers I know of, sticks very strongly with the 1g to 1.5g per 1lb of LBM. :)
 
Thanks! Exactly what I was looking for.

So if my goal weight is 190, then I'm coming in significantly under target for protein--I average in the 100-120g of protein a day range.

Thank you--that helps a lot. :)

*runs off to defrost an extra chicken breast for dinner*
 
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