4

votes

Total daily protein

Answered on August 19, 2014
Created August 02, 2012 at 12:16 AM

New to this diet and just finished Robb Wolf book and one question I had is how much protein does one need in a day. I've always been told 1g per body weight 190g (easy to hit with whey shakes, a little tougher now) and on here I've seen a 20% of total kcals. So on my 2500 diet that would be a way more manageable 125g. Is the number somewhere in between?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 03:04 AM

http://www.msnbc.msn.com/id/5317810/ns/health-fitness/t/what-do-olympic-gymnasts-eat/#.UBnt72jR3zI These guys eat 70 percent of cals from protein.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:52 AM

Actually on my reefed days, fat might actually get up above 30 percent, I have not idea. But I do not believe that "eating fat gives you more testosterone." I get a full panel done 2x per year and come out on the high end of the normal, which may change when I'm not 22 but right now it's all good. I received both Test and HGH injections when I was 13 years old. Later I had liver complications and a resting pulse of 36bpm regularly. I'm pretty meticulous with monitoring my health these days and what I do works well for me, right now.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:22 AM

On days when I'm doing refeeds, protein intake is low- some days maybe around 60g. IDK. I'm not over calculated about the stuff. I just make sure to get protein in on the other days, and by the time I hit my goal I don't want to eat much else!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:18 AM

I don't feel comfortable adding tons of extra fat to meals either, so I eat what's on the animal and it never ends up being more than 30%, which is because most wild animals have low body fat stores.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:16 AM

very addicting. I end up eating ice cream about 1x per week and drinking too, and I don't count those calories. THey just slip in as 10%.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:15 AM

That's a little misleading. I'll do 1200-1600 calories a day for 2-3 days at 140-200g protein. On the 3rd day I'll reefed with lower protein, 2-4T honey, 2 large Jap sweet potatoes with almond butter, a bag of frozen cherries or a pint of fresh berries, and maybe go out for sushi as well. If I increase carbs/kcals daily, my metabolism rapidly compensates. If I were still competing athletically I'd be pounding tons of kcals, but I'm not anymore. Honestly, most of what I do now is out of self preservation and trying to build a body with the aesthetics that I want. It's vein/narcissistic, but...

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:13 AM

That's a little misleading. I'll do 1200-1600 calories a day for 2-3 days at 140-200g protein. On the 3rd day I'll reefed with lower protein, 2-4T honey, 2 large Jap sweet potatoes with almond butter, a bag of frozen cherries or a pint of fresh berries, and maybe go out for sushi as well. If I increase carbs/kcals daily, my metabolism rapidly compensates. If I were still competing athletically I'd be pounding tons of kcals, but I'm not anymore. Honestly, most of what I do now is out of self preservation and trying to build a body exactly how I want it to look.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:05 AM

I guess that is misleading because I like zig-zagging my kcals. So I'll do 1400-1600 per day for 2 days with 150-200g protein. Then on the third day I'll do lower protein with 2-4T honey, a couple large Japanese sweet potatoes with almond butter, and a pint of berries, and maybe go out for sushi. WHen I eat that many carbs every day, day in and day out, my metabolism adjusts to it rapidly and it doesn't do much for me. If I were still competing athletically, then I'd keep pounding carbs daily, but now,honestly,a lot of what I do is just for aesthetics and b/c I'm addicted to the lifestyle

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 02, 2012
at 01:25 AM

HOly shit, 50-70% of daily cals as protein!? That is extremely high. I have never heard of anyone eating that much. What's your daily cals?

Da51943abcc3acd29440fe001c29a6a4

(50)

on August 02, 2012
at 01:18 AM

Going with 1 gram per pound of LEAN body weight is a good starting point

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 02, 2012
at 12:44 AM

There is no answer. There is no rule. Everyone will tell you something different. Lots in the fitness industry will go with something like one gram protein per pound of bodyweight. That's what I do. 170 lbs so I eat about 170 grams of protein per day.

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3 Answers

2
2e5dc29c61f97d335ffb990508424719

on August 02, 2012
at 12:49 AM

One of the best parts of this "diet" as you call it is that it is less of a diet and more of a lifestyle. As such what seems to work best is not to worry about calories or grams of protein. Eat when you are hungry stop when you are full, eating only the foods allowed. Restrict grains, soy, etc. Your body will tell you what it is hungry for and the correct amount of protein will come without even much thought. It will be based on your metabolism and biochemical needs.

1
Ba99a15e6bf870b81286791617050593

(671)

on August 02, 2012
at 05:31 AM

I like the previous response regarding listening to your body. The 1g per lb protein number is one of the few numeric rules that gets thrown around frequently throughout the paleo community. It's difficult because so much of our other mantras relate more or less to feel than hard stats, making it easier to fall into a trap of feeling like you need to down a shake/eat one more meatball/nosh some cottage cheese just because you don't think you hit your ratio for the day.

So, it's not the easiest answer, but I think it is most accurate to say listen to your body: I eat massive amounts of veggies each day but I still won't be truly sated until I've hit a solid amount of meat or other protein. It amazes me that my body will still want to grab another bite of steak after a 16oz sirloin and a popcorn bowl sized of kale/cabbage/whatever. If that's what it wants, that's what I eat. Do a rough estimate in your head, but don't worry about crunching numbers.

1
1edb06ded9ccf098a4517ca4a7a34ebc

on August 02, 2012
at 12:55 AM

I don't think there's really one formula that can be applied universally. The optimal amount of protein depends on the individual and their goals. Generally speaking though, if you wish to improve body composition, 1g/lb of (desired) body weight is a good rule of thumb to go by.

Personally, I try to maintain protein intake between 50% and 70% of total calories. I'm not a huge eater, so once I get that in, I don't really have much room for many other things. I get tuna packed in olive oil, bison, lamb, elk, eggs, chicken, and an array of different seafood. I plug things into my iPhone as I go along through the day to keep track of where I am at. I add in berries, honey, and root vegetables where I've got room and the appetite. I do not count the carbs in non-starchy vegetables towards daily macros.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:15 AM

That's a little misleading. I'll do 1200-1600 calories a day for 2-3 days at 140-200g protein. On the 3rd day I'll reefed with lower protein, 2-4T honey, 2 large Jap sweet potatoes with almond butter, a bag of frozen cherries or a pint of fresh berries, and maybe go out for sushi as well. If I increase carbs/kcals daily, my metabolism rapidly compensates. If I were still competing athletically I'd be pounding tons of kcals, but I'm not anymore. Honestly, most of what I do now is out of self preservation and trying to build a body with the aesthetics that I want. It's vein/narcissistic, but...

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:22 AM

On days when I'm doing refeeds, protein intake is low- some days maybe around 60g. IDK. I'm not over calculated about the stuff. I just make sure to get protein in on the other days, and by the time I hit my goal I don't want to eat much else!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:05 AM

I guess that is misleading because I like zig-zagging my kcals. So I'll do 1400-1600 per day for 2 days with 150-200g protein. Then on the third day I'll do lower protein with 2-4T honey, a couple large Japanese sweet potatoes with almond butter, and a pint of berries, and maybe go out for sushi. WHen I eat that many carbs every day, day in and day out, my metabolism adjusts to it rapidly and it doesn't do much for me. If I were still competing athletically, then I'd keep pounding carbs daily, but now,honestly,a lot of what I do is just for aesthetics and b/c I'm addicted to the lifestyle

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:16 AM

very addicting. I end up eating ice cream about 1x per week and drinking too, and I don't count those calories. THey just slip in as 10%.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:13 AM

That's a little misleading. I'll do 1200-1600 calories a day for 2-3 days at 140-200g protein. On the 3rd day I'll reefed with lower protein, 2-4T honey, 2 large Jap sweet potatoes with almond butter, a bag of frozen cherries or a pint of fresh berries, and maybe go out for sushi as well. If I increase carbs/kcals daily, my metabolism rapidly compensates. If I were still competing athletically I'd be pounding tons of kcals, but I'm not anymore. Honestly, most of what I do now is out of self preservation and trying to build a body exactly how I want it to look.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:18 AM

I don't feel comfortable adding tons of extra fat to meals either, so I eat what's on the animal and it never ends up being more than 30%, which is because most wild animals have low body fat stores.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 02, 2012
at 01:25 AM

HOly shit, 50-70% of daily cals as protein!? That is extremely high. I have never heard of anyone eating that much. What's your daily cals?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 02:52 AM

Actually on my reefed days, fat might actually get up above 30 percent, I have not idea. But I do not believe that "eating fat gives you more testosterone." I get a full panel done 2x per year and come out on the high end of the normal, which may change when I'm not 22 but right now it's all good. I received both Test and HGH injections when I was 13 years old. Later I had liver complications and a resting pulse of 36bpm regularly. I'm pretty meticulous with monitoring my health these days and what I do works well for me, right now.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 02, 2012
at 03:04 AM

http://www.msnbc.msn.com/id/5317810/ns/health-fitness/t/what-do-olympic-gymnasts-eat/#.UBnt72jR3zI These guys eat 70 percent of cals from protein.

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