1

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Protein intake for a tall guy

Answered on August 19, 2014
Created April 11, 2012 at 10:15 PM

Hi there! I'm new to this forum and I'm glad I found it because I have a lot of doubts about Paleo and my protein intake. I'd like to switch to a paleo diet but, here in Italy, organic meat has a high price so I's like to ask you some questions. I'm very tall (6'3) and I don't know what my protein intake have to be. I can eat 8-9 oz of meat at lunch and 8-9 oz of fish at dinner, with something like 10 oz of fresh vegetables at breakfast, lunch and dinner + 2-3 servings of fruit as a snack. I'm active (I play basketball 3 times/week and move a lot) and skinny (about 180-185 lbs). Is this protein intake enough for what I do? I'm asking you this because I've read that many paleo followers eat 1g/lb protein and I can't afford to eat so much proteins because I can't afford to eat all that meat. Let me know! Thanks in advance for the answers! :D

1a13e3d8288d5edc268b2340fc9e13e3

(5)

on April 13, 2012
at 10:59 PM

I know it's about lean mass, by the way my lean mass is probably around 160 lbs so I'm 40 grams under! By the way, I will try and see what happens... if I feel soreness I will add some eggs

0d0842381492a41b2173a04014aae810

(4875)

on April 12, 2012
at 10:23 PM

I'm 6'6 200lb and I get by on between 100 - 150g a day. I think you're spot on.

Ca2c940a1947e6200883908592956680

(8574)

on April 12, 2012
at 10:03 AM

Peter, good point.

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on April 12, 2012
at 12:37 AM

The formula that you have used doenst take into account fat levels though. It is much more accurate to use the lean body weight as miked mentioned.

A968087cc1dd66d480749c02e4619ef4

(20436)

on April 11, 2012
at 11:26 PM

I'd say that's probably fine.

1a13e3d8288d5edc268b2340fc9e13e3

(5)

on April 11, 2012
at 10:31 PM

I'm around 120 g/day

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6 Answers

2
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on April 11, 2012
at 10:50 PM

You seem to be on the right track. I generally think 1g/lb is too much (not in a bad way, but just more than you need). The older recommendation is something like 0.7-1g per pound of LEAN body mass. I'm sure your 120g fits right in there. And as long as you're feeling good and have energy to do the things you want I wouldn't worry too much.

Another note: meat in Italy (and Europe in general) is much better than US meat. So while we on this side of the ocean get really concerned about organic/grasfed/etc, you don't have to worry as much over there. Your farming practices in general are better than ours.

0
77877f762c40637911396daa19b53094

(78467)

on April 12, 2012
at 12:14 AM

I happen to think that in a healthy person, not Obese like me, your body self regulates with cravings, food enjoyment and fullness.

From my experience if you force feed protein you get sick and vomit. If you don't get enough you tend to be a bit more achy and sore the day after heavy activity.

I say eat to taste but expect to enjoy steaks after basketball and don't fight it.

0
1a13e3d8288d5edc268b2340fc9e13e3

on April 11, 2012
at 10:57 PM

Thanks for the answers...I'll stick to my body sensations to know if I need more or not! ;)

0
Ca2c940a1947e6200883908592956680

(8574)

on April 11, 2012
at 10:48 PM

The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum.

I found using http://cronometer.com/ helpful to see the breakdown of my regular meals. That being just stick in what you would normally eat in a day and you can see where you currently stand. Then tweak it as needed but don't stress over the numbers, just try and get roughly close to what would be beneficial for your goals. A wiser man than me once said: "Never mix food and maths."

I am 6'4, 180lbs and generally get around:

150g protein
50g carbohydrate
100g fats

My profile ratio for maintaining weight is 20:30:50 (Protein:Carbs:Fats) and feel pretty good on this.

I aim to have higher carbs and lower fat on my workout days, and higher fat and lower carbs on my rest days. I aim for protein to remain the same or higher if I can on both.

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on April 12, 2012
at 12:37 AM

The formula that you have used doenst take into account fat levels though. It is much more accurate to use the lean body weight as miked mentioned.

Ca2c940a1947e6200883908592956680

(8574)

on April 12, 2012
at 10:03 AM

Peter, good point.

1a13e3d8288d5edc268b2340fc9e13e3

(5)

on April 13, 2012
at 10:59 PM

I know it's about lean mass, by the way my lean mass is probably around 160 lbs so I'm 40 grams under! By the way, I will try and see what happens... if I feel soreness I will add some eggs

0
1a13e3d8288d5edc268b2340fc9e13e3

on April 11, 2012
at 10:37 PM

I'm around 120g/day.

A968087cc1dd66d480749c02e4619ef4

(20436)

on April 11, 2012
at 11:26 PM

I'd say that's probably fine.

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 11, 2012
at 10:17 PM

That is a fine amount of meat. How many grams of protein do you get?

1a13e3d8288d5edc268b2340fc9e13e3

(5)

on April 11, 2012
at 10:31 PM

I'm around 120 g/day

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