When people are talking about their macro ratios are they typically talking by mass or by calorie? My guess is that people are generally talking by calorie but I haven't really seen that explicitly stated.
And the issue of protein per X of body mass seems to stumble across unit issues at times as well since people kind of just seem plug the numbers into their preferred system. Is it 1-1.5 grams of protein per POUND, thus making it 2.22-3.33 grams per KILOGRAM (for example)? By getting these units mixed I've seen some outrageously high/low recommendations while trolling for information and anecdotes.
asked byNvor (1354)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on April 06, 2013
at 08:23 PM
When you see breakdown's of macros like "25 / 50 / 25" or "40 / 30 / 30" it is by calorie.
How much protein to eat for your body mass is a tricky question. It can range from "Why are you tracking this at all?!" to a gram per pound of total body weight or more.
A sedentary to somewhat active adult that eats healthy (and paleo-esque) doesn't need to worry about this at all. They are almost certainly getting enough protein.
For those growing muscles (on purpose / by design) or for athletes, there are some simple rules that tend to make sense. You will see them represented in many different ways. Sometimes you'll see "Xg per pound of lean body weight" and sometimes you'll see "Yg per pound of total bodyweight". And sadly, sometimes you'll see blog articles totally conflating these numbers.
The range, however, is quite huge - you'll easily see 0.6g to 2g of protein per pound of total bodyweight suggested for active adults / athletes. The actual number depends on your current body stats (especially current BF%) and your goals (e.g. Do you want to be faster than your friends? Do you want to enter a strong man competition? Do you want to look shredded, but don't care about fitness?)
I'll tell you what I'm currently doing. I'm in a bulking phase of a bodybuilding quarter this year (I tend to switch up the "theme" of my exercise every quarter). I am adding mass, and while I'm only eating about 25% protein, I'm getting 1g per pound of total body mass. While I was aiming for specific macro percentages, I wasn't trying to aim down to the gram -- it all just sort of worked out. Also, I only record my food for 1 week or so when I change my intake -- doing that shit everyday will drive someone bonkers.