So apparently we should be getting around 2g of protein per kg we way every day. So for me on the low end I should be getting 120, probably more like 140g of protein per day. That is an INSANE amount. I highly doubt I’ve ever gotten more than 100g of protein in a single day in my life. I have protein powder but if I’m going to start eating through it that fast then I’ll be absolutely burning through my wallet. Is this 2g to a kilo thing legit? If so how do you guys keep up with it without breaking the bank/getting fat?
Its more per kg of lean body mass than body weight. Recent studies have shown that it isn’t necessary except for super high end bodybuilders. They are now saying more along the lines of .7 to 1 g for normal people who lift.
2.0/kg of body weight is quite high. They usually only recommend that to people who exercise quite a lot and want to gain muscle. 0.8/kg is usually recommended as a minimum. If you exercise quite a lot (and don’t want to gain muscle, but retain) it’ll be more like 1-1.5/kg. If you really want to gain muscle and/or you do exercise a lot, then 1.5/kg up to 2.0/kg would be a good indication, however 2.0/kg is still quite high.
I weigh 63kgs currently (as a girl) and exercise around 3-4 times a week (mostly fitness/weights, accompanied by some cardio) and I try to eat around 1.5/kg - sometimes it’s a bit less, sometimes a bit more. It doesn’t have to be that strict 🙃
That’s on a very high end of protein needs. 2 g per kg is like the high end of the spectrum. 1.5 per kg would be fine and more obtainable. I eat through my protein powder like crazy too. It gives me nasty farts when I need to use a bunch of protein powder in one day because I was too busy to eat enough. So be careful with that. Lol
It’s a good idea to not complicate things; eggs, (tinned) fish, meat, beans, nuts, dairy and seeds. You can find these inexpensively and contain protein.
You have your powders too to supplement if you fall short of your daily intake.
Not sure where your numbers are from. Currently the recommended daily intake by the DACH regions (Germany, Austria and Swiss) is 0.8g per kg bodyweight for healthy adults.
For US see dietary reference intakes although their probably the same.
While more research is needed it is recommended to not eat more than about 1.2g-1.3g of protein per kg bodyweight.
This holds for most people that want to build muscle aswell. It is important to eat a varied diet that is nutritious in all aspects. Eating different protein sources (for example fish with potatoes) is a good way to increase your bodies capability of building its own protein from dietary protein.
that’s higher than i’ve heard. i weigh 120 lb (\~54kg) and every time i look at a protein calculator it says i need \~100g a day, and even that is insanely hard for me to meet…i probably never get that much honestly. i don’t know how anyone does it.
I’m about 200lbs and I hit 200g every day. Not too difficult really if you’re eating nutrient dense food. For me it’s lots of cuts of steak haha. I also eat 5 small meals per day instead of 2 or 3. Each meal has 40g of protein which can be a fish fillet, chicken, eggs and dairy, a shake, a bar, whatever. Just as long as I can get it to 40g without excess calories.
It is relatively easy to get 180-200g protein daily, use 1-2 scoops of whey isolate, 400g chicken breast divided throughout the day, 3 tbsps peanut butter and the remaining 10-15g will be found collectively in the carb sources you normally consume( rice, pasta, bread etc)
Yes, if your priority is building big muscles as fast as possible, that is the maximum amount that is useful. Enough for general health is around 0.8 g / kg or 10% of calories. If you are interested in longevity and reducing risk of age related disease, research suggests that a high protein diet is a bad idea, especially if it’s from animal sources. https://pubmed.ncbi.nlm.nih.gov/30975545/ https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
It depends where your body falls on the spectrum of protein needs. I used to do a standard 2.2g/kg of body weight, but wasn’t progressing like I wanted. Went down to 1.6g/kg and have felt so much better in terms of performance, energy and body composition.
Bulk eggs from Costco, ground turkey/chicken and/or frozen shrimp as lean proteins most of the time. Supplement with yogurt and protein powders.
Hey man. I’m around 81 KG, and I eat between 150 - 180g of protein a day while powerlifting. I also keep my calories down to around 1800-1900, which is kind of nuts. The solution for me is a keto diet with a lot of little additions of protein. Below are some common meals I eat. Pro tip: air fryer is a great way to get protein from meat with relatively low fat. Its fun too.
BTW, even if you are eating 2 scoops of protein powder a day, from a calorie standpoint, its actually pretty cost effective. Most protein powders if you buy in bulk are around $1 per serving. Three servings is the calorie equivalent of a meal, so its sort of on par with a $3 meal in terms of value. Not bad. If you want to save money, mix your shakes with peanut butter. Super filling, and peanut butter is typically the most calorie per dollar of anything you’ll find in someone’s pantry.
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Breakfasts (usually 2-4 of the below):
- eggs or egg whites with low fat feta cheese
- Spinach shake with mixed berries
- beef or chicken sausage
- protein shake (2 scoops), with ultra-filtered high protein milk, peanut butter or hulled hemp husks
- high protein keto cereal with ultra filtered milk
- high protein bread
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Lunches (usually 2-3 of the below):
- grilled salmon
- salad
- rotisserie chicken
- air fried pork or catfish
- keto yogurt
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Dinners (1-2 of these):
- air fried catfish
- rotisserie chicken
- beef steak
- salad
- sautéed greens
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Snacks:
- parmesan crisps
- pork rinds (healthier ones)
- kale chips
- keto cups
That amount of protein seems reasonable for someone who resistance trains in the gym. The amount of protein isn’t too hard to reach. For example, 8oz of chicken breast is around 40g. A protein shake would be between 40-50g for 2 scoops. (Yes, you CAN absorb this much at once when taking a compound/blended protein where you have several types of protein deriving from multiple sources). Shoot to eat 4-5 times per day if possible.
For what it’s worth if been a trainer for 25yrs and currently finishing a third Masters degree.
I honestly go over 2g per kg of bodyweight a day and I am 90 kilos. 5eggs in the Morning with bread, skyr(protein rich yoghurt) afterwards, protein noodles with low fat mozzarella, protein bar, can of tuna, protein shake, some almonds is what I eat daily.
Protein bars (if you have calories)Cans of tuna Protein shakes Eggs and egg whites, can just drink either Opting for higher Protein alternatives or adding foods with protein into your diet
Just gotta make those conscious adjustments to fit your wants and needs
If I ate like I wanted to, I’d eat barely any Protein But now looking out for it, I eat about 250g a day
The only way your needs are 2g/kg is if you’re bodybuilding, seriously strength training, or doing elite level athletic training.
That said, if you do need that much, you probably need to eat more meat than you’re used to, and get to know protein shakes.
I eat ~170 grams of protein a day (I weigh in ~175 lbs) and generally don’t find it that difficult, but I don’t eat many carbs. I do eat lots of eggs, lean meats, protein bars and powder, and greek yogurt. I love it, tastes awesome and I feel full all the time. My girlfriend tries eat about 100 grams a day, and usually finds a way, but certainly has more a harder time than me.
> So apparently we should be getting around 2g of protein per kg we way every day.
According to what source? Was that recommendation made with overall health in mind or was it meant for people who are trying to gain muscle? I’d assume the latter, but it’s a while since I’ve researched these things.
This thread is exactly why this topic is so frustrating. It ranges from 0.8g per kg to 1.0g per lb! That’s a huge range, I’ve just decided to use my head on the subject. I’m a big dude that works it a lot and is also cutting down on meat…so I am very conscious of my protein intake. I am 230lbs and aim for 150g on a calorie deficit. I’m doing fine with it and am certainly not wasting away. Your body has limits on how much protein in can process at once, the rest you’ll just poop out anyways.
Another thing to keep in mind is that it doesn’t all have to come from “protein” sources. Other foods have protein in them that can be calculated into that total. Soy milk has 7g per cup for instance. If you track total macros your protein can come from any sources. As I understand it this is where some confusion lies on how people pull these varying numbers.