I am currently 235lbs and have been fasting 20:4 since the new year. Also started going to the gym and wanted to pay closer attention to my nutrition and macros.
If I were to follow 1g protein per pound I would roughly 230g protein. Most of the conventional wisdom suggests bumping up to 2g protein / lb which is a crazy 460g protein.
I’m lucky if I’m hitting 100g protein in my 4 hour (2 meal) window eating 1800ish calories.
Anyone have any advice on how to bump up the protein without tipping the calories over too much?
So each gram of protein has 4 calories, there’s no getting around that, but you can incorporate more high quality sources.
Stuff like turkey breast, nonfat yogurt, most seafood, and egg whites are almost pure protein per calorie. Shrimp for instance has more protein per calorie than a lot of protein powders even. This way you can stretch your calories to include your goals.
It’s not about your weight including body fat, it’s your ideal lean body weight for protein intake.
Very lean people with single digit fat percentage can do with body weight but otherwise you’re just eating a lot of protein for your body needs. Not like it’s gonna hurt you but will take some pressure of your daily macro chase if you lower your protein intake for ideal weight.