Weight-Loss how much protein do YOU eat

Weight-Loss
quality coffee

quality coffee

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i know whats recommended (although i just read in FITNESS RX magazine: 'Well, the RDA for protein is 0.8 grams per kilogram of bodyweight {which corresponds to a little less than 4/10 of a gram per pound}. Problem is, the RDA is based on the needs of a sedentary couch potato. Research shows that those involved in regimented exercise need more portein. How much more? At least double that of the RDA. Studies show that approximately 1.6 to 1.7g/kg of protein is necessary to remain in non-negative nitrogen balance {ie your body isn't losing tissue proteins}. Thus if your goal weight is 120 poinds, then shoot for about 120 grams of protein per day".

Phew i'm exhausted with the conflict. I'm a 23 year old female. i work out for 5 hours a week minimum. burning 600 calories per hour. i weigh 121.7 lbs/55.2kgs. i am 167 tall, approx 5 foot 6". I get my daily protein intake through 2 x protein shakes (totalling 60g protein), tin of tuna (14g protein) and yoghurt (6g of protein). i intake, including all this obviously, an average of 1300 calories per day.

does anyone else specifically aim for more??
 
I aim for 130g of protein per day - I currently weigh 178 and my goal is 130.
 
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woah woah woah so i'm way under.
in wat form do you guys generally take it in??
and how are your energy levels and do you think that protein is the most important dietary need in regards to energy levelS??
 
Real food. :)

I get all but about 20g of protein from whole foods. I eat things like Greek yogurt, low fat dairy, tuna, salmon, chicken, fish, whole grains, etc. ON days that I lift weights, I usually have a post workout shot of protein powder in water - just a quick post exercise snack.

I don't necessarily think that protein is important in regard to energy levels - but it's crucial for maintaining lean muscle while increasing fat loss.

Protein also has a high satiety factor - meaning you'll feel more full and more satisfied for longer after consuming protein than you will after consuming carbs. So eating protein rich foods tends to help curb appetite.
 
Don't look at my absolute numbers and compare your intake to that. It needs to be relative to your lean body mass estimate. If you're dieting, lifting weights, doing cardio, have no health contraindications, etc... I'd typically suggest around 1 g/lb lean body mass.
 
KaraCooks said:
I don't necessarily think that protein is important in regard to energy levels - but it's crucial for maintaining lean muscle while increasing fat loss.

Protein also has a high satiety factor - meaning you'll feel more full and more satisfied for longer after consuming protein than you will after consuming carbs. So eating protein rich foods tends to help curb appetite.
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And it has the highest thermic effect out of the nutrients. Not huge in the grand scheme but still something.

The way I look at it is there are only 3 macros to choose from. Well 4 if you include alcohol. We have protein, carbs, and fats.

If you're shooting for, let's say for example, 1500 calories and you're lbm is approx. 100 lbs....

Your protein intake would be worth 400 calories

Your fat intake, assuming your sticking to what's generally accepted as "healthy range" would account for approx. 450 calories.

The remaining calories *could* come from carbs, which would total about 650 cals.

Some think 1 gram of protein per pound of lbm seems so high. But in this example, where are you going to add calories if you aren't getting them from that much protein?

Bump fat up to something like 50% of cals?

Go through the roof with carbs?

That's the way I tell people to look at it in general.
 
Today, it came out to 95 grams for me. I don't know if that's good or bad, but it's what I ate. That's out of about 1900 calories. Cron-o-meter says it's 171% of my 56g target.

Here is some info that seems to be saying the RDA is sufficient.


RMR
What if you exercise?

CCS
We have seen in our lab that individuals undergoing endurance training increase their protein needs to about 1 to 1.2 g per kg per day, well above the RDA. In contrast, for subjects performing resistance exercises or weight lifting, the RDA for protein seems to be adequate. In resistance training, you are building up muscle and protein is used more efficiently.

Muscles are built from protein. Unlike fat cells for fat and muscle or liver for glucose, there is no place in the body to store protein. We need to consume enough protein to allow our muscles to be healthy and perform work.
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RMR
Can one take in too much protein?

CCS
The typical American diet, as we said earlier, is already providing plenty of protein. There is no value in adding even more protein to that amount, since protein cannot be stored in the body and the excess is eliminated in urine and feces.

When people start consuming too much protein (over 2.0 g/kg/d), the extra protein can become a stressful stimulus for the kidney. This is even more of a concern as we get older and our organs are less efficient and effective.

Very high levels of dietary protein have also been correlated with increased urinary calcium excretion. The loss of calcium through urine could potentially be harmful for bone turnover, with the added risk of osteoporosis. Finally, protein requires vitamin B6 in order to be metabolized and ultimately utilized in the body. Very high levels of dietary protein increase the requirement for this B vitamin.
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quality coffee said:
Studies show that approximately 1.6 to 1.7g/kg of protein is necessary to remain in non-negative nitrogen balance {ie your body isn't losing tissue proteins}. Thus if your goal weight is 120 poinds, then shoot for about 120 grams of protein per day".

Phew i'm exhausted with the conflict. I'm a 23 year old female. i work out for 5 hours a week minimum. burning 600 calories per hour. i weigh 121.7 lbs/55.2kgs. i am 167 tall, approx 5 foot 6". I get my daily protein intake through 2 x protein shakes (totalling 60g protein), tin of tuna (14g protein) and yoghurt (6g of protein). i intake, including all this obviously, an average of 1300 calories per day.

does anyone else specifically aim for more??
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I used to try and hit the 1gr/lb of body weight. But, it was really hard and expensive. The phrase "per kilogram of body weight" seems to get lost in the shuffle and for convenience the phrase "1 g per pound of body weight" came into vogue via the mid 1980's bodybuilding protein intake conversation based upon research done by Lemon and Tarnopolsky and nitrogen retention. Based on your bodyweight in kg and the number 1.6 - 1.7 g/kg calculated intake is between 88.32 and 93.84 g of pro / day. Regardless the crux of the matter is are you holding your weight and maintaining the muscle separation that you want and eating in a manner that supports your lifestyle? If so, then protein/carb/fat levels maybe just fine for now. If not time to tweek something.
 
I usually hit my target of around 140 grams each day eating real food and no shakes which is 1.6 grams per kg
 
I used to try and hit the 1gr/lb of body weight. But, it was really hard and expensive.
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Obviously everyone's mileage varies, but I never found it hard or expensive.

I get about 100g per day from natural food sources: yogurt, tuna, whole grains, etc. None of it very expensive. I get an additional 25g per day from a scoop of protein powder that I drink post workout.
 
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