Google says about 1g of protein per lb of body weight. However what if someone is 300+ lbs with it being 40% fat. Do they eat 300g of protein per day?
A person with obese levels of adipose tissue will require less protein than their leaner counterpart, particularly in a caloric deficit. This is because they have greater stores of tissue ready to be used and can make up the lack thereof in their diet. .8g/lb would be fair for this person, with greater restrictions placed on their carbohydrate and lipid intake.
Ya gotta love the whole protein debate. So far we’ve gotten everything from “eat three mosquitos a day to “as many cows as you can fit into a pickup truck.
I went with 40%P, 35%F and 25%C to start. Seems to have worked well, I’m down to 195 from 236 so far
https://mobile.twitter.com/mackinprof/status/1571872749932675073?s=46&t=JS_yLi8wNxzLVCDWeK7eeg
Here’s a thread on protein, basically as long as you’re getting a good amount, up to 1.6g/kg you’ll be fine, exercise is the most important
With that amount of weight focused should be in most cases about losing weight and less about gaining or maintaining muscle. That is already hard enough
Therefore key focus should be on moving to a caloric deficit. The split of macros (how much protein vs fat vs cals) should less important
Going to a caloric deficit while keeping the protein intake at the optimum level due muscle gain is extremely hard. It requires a lot of understanding and experiences of foods (food hacks like protein powder and bars, chicken every day, zero carb heavy fillers, fat free Greek yogurt, etc). Often it will simply lead to overeating in calories and leading to further weight gain
My advice would be to focus only caloric deficit. Maybe with some attempt to be high in protein, but nowhere near the 160-180g per day optimal for most males
Minimum proteins needs is 0.8-1.0 g/kg/day for average people. 1g/lb is too high and it will not benefit in gaining muscle. Proteins needs are adjusted based on many things such as physical activity level, muscle mass, disease state such as kidney function.You should not use actual body weight but adjusted body weight. Another option is using ideal body weight but it would be too low in this instance.
People will probably say a higher number than you think, which will definitely give you faster results but you can still achieve good results with a smaller amount, it will just take longer.
No source atm but I think around 1-1.5gm/km of body weight is more sustainable (or better for you) in the long term for your body, but please dont hunt me down, just IMO.
Know you’re LBM, if you are already fairly lean can go on body weight but as a rule of thumb 0.8g of protein per lb of lean body mass is enough, although if you are going to attempt to lose body fat (recomp), I’d recommend perhaps going as high as 1g per lb. It’s probably easier to aim for a range than a set number as it gives a bit more flexibility.
Make sure you are also eating the correct calories for you goal as well as that will have an impact.
If you’re new to this start lower and work up because it’s quite hard to go from fairly moderate to quite high protein and maintain that if you’re not used to it. It can seem difficult.
Try just consciously putting some protein with every meal to startx then try to make it for example at least 25g-30g and keep adding where you need it to make it work for you.
I’d add you can gain muscle on less, but it will take longer and probably won’t acheive what most people are hoping for when they ask this question. If your new to lifting it will be much easier, but over time it will slow up and nutrition will become even more important to get those gains.
DACH-Regions and Diatery Reference Intakes give a recommendation of 0.8g/kg of bodyweight. This includes people who try to put on muscle. It might be smarter to just eat your calories and make a split of 50-55% carbs, 25-30% fat and 15-20% protein all from total of caloric intake. This will generally give more than enough protein. Not that i would count macros personally but to each their own.
Generally the recommendation in nutrition for someone who wants to build muscle are not really all that different compared to someone who does not, except for the total amount of calories.
Heres a flyer from the American College of Sports medicine on protein: https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf&ved=2ahUKEwiI6dG_8ar6AhWEOewKHZyPBKoQFnoECBkQAQ&usg=AOvVaw3qQ-J7QmxZYJxxj3YT0BjZ
I wouldnt worry about it too much just eat quality food. And eat enough. Putting on muscle ilmight be science but doing it doesn’t have to be.
Much more important is that you eat your proteins regularly. And with that I mean in small portions throughout the day. Because your body can‘t store too much proteins. So you will just get what your body needs. Try to divide the whole amount you want to eat into 3-5 portions a day. That‘s much better. And one tiny arnold told me once 10g for each kg of pure muscles. Usually you can analyse your muscle-weight with a special scale.
Please try to understand the basic concept of weight loss and muscle building.All your tummy understand is “ calories” . It doesn’t understand from where it is coming…if you intend to do weight loss, then be on calories deficit but at the same time maintain the carbs - protein - fats ratio… ( 35,50 & 15 ) If you over do it, then it will be considered as calories surplus and you won’t be losing any weight…
I think the numbering starts to differ as you go along your fitness journey. The 1 gram of protein per pound of body weight is just for a beginner to start with. If you start off by eating 250 grams of carbs and 130/40 grams of protein you can increase your carbs by upto 50 grams and protein by 10-15 grams every time you feel you’re hitting a plateau and want to eat more so you get stronger. But I wouldn’t go that high necessarily. Just stick to a number you’re comfortable with which is probably around 170-180 protein and around 280-330 carbs should be good and fat you can eat anywhere around 60-100 grams a day but probably around 75-80 would suffice. Hope that helps
The general recommendation given is 1.3-1.8g/kg of bw. Someone with a higher body fat percentage could likely be fine with going towards the lower end of the range, and if you are losing weight, it would probably be ideal to go into the 2-3g/kg range. Higher than 3g/kg is completely unnecessary in basically every case.
Many ways to find daily protein by %kcals, g/lean mass weight, and g/body weight.
I personally think that the g/body weight was easiest.
0.64-0.82g per lb of body weight has adequate for muscle hypertrophy. Though the more kcal surplus, the less protein may be required. But the increased protein intake at a kcal deficit is mainly for satiety.