How many grams of protein a day?

MissV

New member
Hey
I am female about 163 (ugh.. 12 pounds gained this winter) and 5'5.Can anyone recommend my protein/carb/fat intake? I have been keeping a food journal lately and would like to tweek it. Thanks :-)
V
 
For protein I do bw*1.15

For you that'd be around 187g of Protein.

@jiggz or JudoJosh can give you further advice
 
Typically I do 1-1.5g protein per bodyweight, .4-.5g fat, rest carbs.... thats a good guideline. I usually change carbs and fats accordingly but protein stays the same
 
I would say it truly depends on your level of fitness as well as the amount of training you do. you could do just fine with 1 g protein for every kilogram of body weight, if your not training real hard. on the upper end for a female I would say 1g per pound of body weight is fine too if your training hard.

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if you try this protein it will be hard for you to resist its flavor.
 
Body fat % should be considered as well
 
lol maple oatmeal cookie looks good!
I was training hard, but time constraints have put that to a halt. So I try to run 3 days a week - approx 3 miles each time. and I lift 2 times a week. And I lift heavy for the most part. Especially legs, as I have good strength . I have a shoulder injury that is taking months to heal... so I have to be careful with upper body. Thats another reason I have to really watch my diet.
i take whey protein usually in my breakfast shake and then after lifting.
 
have a look at joint help ... its worked wonders for many a people. its also good for acute pain associated with joint problems.
 
EBF Inc said:
From my experience that determines cheat meal vs refeeds and calories above maintenance for that day

I like to keep protein constant
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Agreed, I was referring to total protein goals in general
 
hvactech said:
Agreed, I was referring to total protein goals in general
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I suggest much higher protein on a hypo caloric diet vs a hyper caloric diet generally speaking

Once you start seeing fat increases in hyper caloric environment I then revisit my macros. Generally up protein and reduce carbs but keep cals the same. Bam. Less fluff.

But it all depends on my fat intake to
 
Ok thanks.

I have dropped to ~1500 calories a day, with target protein @ 94 grams per day. I figured this based on my lean body mass and activity level. Any input that I can get from you guys is appreciated! :-)
I really just want to lose some fat and work on being lean so my muscle tone shows.
 
MissV said:
Ok thanks. I have dropped to ~1500 calories a day, with target protein @ 94 grams per day. I figured this based on my lean body mass and activity level. Any input that I can get from you guys is appreciated! :-) I really just want to lose some fat and work on being lean so my muscle tone shows.
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I'd honestly stay higher 130 ish

Unless keeping in decent amount of carbs

I'd go ISO caloric
150 pro and carbs 50g fat

But rough numbers that may be mid 1600s
 
tyga tyga said:
For protein I do bw*1.15For you that'd be around 187g of Protein.@jiggz or @Invalid Link Removed can give you further advice
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Sorry didn't see the tag until now. Been using the mobile site1-1.5 g/lb lean body mass is general rule of thumb for maintaining muscle.
 
JudoJosh said:
Sorry didn't see the tag until now. Been using the mobile site1-1.5 g/lb lean body mass is general rule of thumb for maintaining muscle.
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"Lean" body mass being the key factor.... I follow this protocol as well
 
I'm in agreement with the guys! You definitely need more than 94g of protein! Take it from me-it's really made a big difference for me! The carbs and fat are where you can take away as needed to meet you calorie goals. :)
 
hvactech said:
I dont notice any drastic comp changes past 200....
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I do when I switch out carbs for protein

After 375 carbs, I see more water so I cap it there and increase protein

When protein matches carbs then and only then do I increase fats (on workout days) and try and keep fat at about 20-26% of total intake
 
weight loss tips

protein is so essential in our muscle,bones and general body development but how much you should take in influenced by age. Adults male requires 56 grams per day while women 47 grams per day.
 
hotshottimes said:
protein is so essential in our muscle,bones and general body development but how much you should take in influenced by age. Adults male requires 56 grams per day while women 47 grams per day.
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Strong first post
 
For fat loss, u need higher protein amounts if possible.

I'm not saying its the only way, but u have to figure how much more energy ur body burns to process protein rather than fats or carbs. Furthermore, replacing some carbs with protein has a much more favorable influence on insulin levels for fat loss goals, which means u spend more time burning fat and less time storing/ burning carbs for energy.

The higher that protein macro, the less efficient ur body is and the more calories u burn, this is all assuming ur fat intake doesnt skyrocket with it though.
 
EBF Inc said:
I do when I switch out carbs for protein

After 375 carbs, I see more water so I cap it there and increase protein

When protein matches carbs then and only then do I increase fats (on workout days) and try and keep fat at about 20-26% of total intake
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Yeah at a certain carb point I can see a difference.
 
protein is very essential in our bodies but did you know they are two types of proteins there is first class protein and second class protein. The first class as the name suggests is found from meat and meat products like beef,chicken, mutton e.t.c. The other sources are milk and milk products like cheese,butter, fish and pork are other sources. The other class comes from whole grain and cereals. The difference between two differs from the quantity its taken to achieve the required amount of body protein. so if your like 97 grams and the sources choose is the second class you therefore require to eat a sizable amount of .so take your choice. They say natural weight loss does not come easy but you have to work for
 
As the other guys have been saying, depends on many factors, including diet (cutting, bulking, etc.), age, fitness level, bodyfat, AAS... For a natty trainee I'd say 1g/lbs is a good goal, unless bf is very low or they're cutting, then closer to 1.3g/lbs is better. Really the best recommendation is in terms of lbm...
 
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