Measuring protein intake

J

jdoll

Cathlete
Do most of you use the ration of how much you weigh to determine how much protein you should have? i am trying to determine what my intake should be, but there are several different ways i have read about......which is best?


jes
 
Protein intake is often measure in percentage of daily calories, with 12-20% of calories from protein being a good range (I know others will disagree with me, but I think the ADA has healthier recommendations that many "diet" plans). YOu would have to then determine how many calories a day you need, take 12-20%--or whatever your protein goal is--of that to get the number of calories of protein you will aim for, then divide that number by 4 (there are 4 calories in each gram of protein, 4 in each gram of carbs, 9 in each gram of fat, and 7 in each gram of alcohol) to come up with the number of grams of protein per day you are aiming for.
 
I eat approx 1.25 grams of protein for each lb of body weight. At 123 lbs that calculates to approx 150 grams of protein per day. I like to consume the most (40 grams) with breakfast as protein powder in my oatmeal. The rest I try to spread equally between the rest of my meals in the form of chicken, fish, protein drinks, nuts, and I have now added legumes.

I believe the standard for muscle growth is 1 gram of protein per pound but I find that 1.25 or about 40% of my daily calories from protein works best for me.
 
Hey Jes --

I agree with Candi for the most part. To make it easy, I just try to get 1 g of protein per lb of bodyweight. I don't like having to do math in my head with percentages of this and that just to figure out how much protein I need. Shoot for that and you'll be doing good. It works for me anyway.

Shonie
 
Shonie --

I didn't want to admit doing a lot of calculations stresses me out. If I keep it simple, I don't feel overwhelmed and the whole process seems easier :D.

But that's just me. I know everyone's different. Give DH a math problem and he's on cloud 9.
 
I also eat 1 gram per pound of my weight, and I divide it between 6 mini meals. I tried to decrease the amount for a while, and I was hungry all the time. Melissa
 
Melissa,

You know, I never really thought about it but since I've upped my protein a bit I'm hardly ever hungry. I usually feel quite content and my cravings have almost stopped. I just never attributed it to the added protein. Interesting!
 
I aim for 120-150 grams of protein a day. I also aim for 30-40 grams of fiber a day. I keep track on www.fitday.com. It's a pain to set up, but once it's set, it's really nice. I feel my healthiest when I eat this way.
 
Candi :)

Hey...I'm an engineer for goodness sake and I'll admit that doing math in my head is JUST NOT gonna happen! That's why the whole Zone diet thing wouldn't work for me (although I can incorporate the ideas ... just not carefully measuring everything and getting exact percentages).

I think you said it best...keep it simple. If someone likes the added pain in the a$$ of calculating every single percentage and gram...then, by all means, be my guest! But for me...simple is better. Otherwise I won't do it at all.

Shonie

"You must be the change you wish to see in the world" - Mahatma Gandhi

http://www.picturetrail.com/gallery/view?p=6&uid=3655618&
 
I just discovered fitday.com & was shocked at how much fat (percentage wise) I consume!! I thought I was on a really low fat diet!!! I also need to add a lot of protein - guess protein powder will be my new best friend:7
 
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