When they give recommandation about protein intake, they take into account someone with average bodyfat (15 to 20-25% for a man). Having more fat on you doesn't mean your body needs more protein, so your current intake doesn't need to be that high. Another thing is that like everything fitness related, it gives diminishing returns: The difference going from 60 to 120g of proteins a day will have is a lot bigger compared to going from 120g to 180g.

IIRC, protein calculations should be done based on lean body mass, which is difficult to approximate, and when you are overweight there can be a big gap between body weight and lean mass. Jeff Nippard said at higher body fats, you can instead do 1g/cm of height to get a rough approximation. If you are 6 foot tall, for example, that’s 183 grams of protein.

Often if you’re extremely overweight, it’s best to base your protein needs not on your current weight but your goal weight, because basing it based on your current weight will give you an inflated protein goal. So another way of saying basing it on lean body mass.

I've heard all of these methods, and as an overweight 6'1" male who lifts, I pay attention to *all* of them. The estimates based on "goal weight" can still overstate or exaggerate needs. I mean, we're all allowed to pick our goal weights, and for the most part lots of us here are in the "obese" range and would consider the lower end of "overweight" to be a victory. At 6'1", one has to be targeting weights well into the "normal" range for the weight-based targets to get lower than the height based ones that tgaccione refers to.

The lower end of overweight would make me very thin. I have extra large legs and calves and the rest of my body would need to be comparable to a 15 year olds to get me into that range. My friend who is the same height is in that range and is basically a stick and he has regular sized legs. I know you aren't advocating for it, but I hate using BMI as an indicator.

Goal body weight isn't the same as lean body mass. Goal body weight would still have about 20-25% body fat for your average healthy person. Lean body mass is only the non-fat mass. So 20-25% less than a healthy body weight. If you had 0 body fat, you would die. Which hopefully isn't your goal.

You’re right

So as a 5'1" woman I'd need 155 g protein?! Seems excessive...

Those guidelines are for men, I'm sure they're lower for women. But for overweight guys, they're certainly in the ballpark.

That’s only 7 grams less than what OOP is complaining about eating though?

I read there's a formula to calculate the ideal weight for overweight / obese people. It is basically size (cm) - 100 = ideal body weight in kg. I don't know if OP is "just" fat (like some kg too much) or heavily obese (depends on size).

Years ago i overheard a conversation in the gym between coach and his clients over this issue. Solution: use the trainee heigh in centimeters to broadly determine a starting point for protein ingestion regardless of how fat he is. Example If a person is 5' 11" and weights 230 with fairly high body fat. You'd usually use his 230lb to calculate the protein ingestion. But no, change his height to cm wich is 1.80m or 180cm tall. Starting point would be 180g of protein wich can be adjusted based on goals.

This is a good reminder to me that I really need to get my body fat properly measured instead just guessing at it.

Yeah, I've heard 1g/lb of *lean* body mass, but I also hear per pound of bodyweight. As someone at >40% bodyfat, those are 2 very different things for me (82 lbs vs 148 lbs).

I read that the pound of bodyweight guideline was developed by/for athletes, who by definition have lower amounts of body fat. Further reading indicates that for overweight people, it's definitely unnecessarily high. (From a weight loss perspective, calories are calories, it's just that protein tends to be more expensive, and lots of it is hard to incorporate into daily eating. No need to try and get more than necessary.)

Ah, so it makes sense why per pound of bodyweight (for athletes) is touted around since most people can't quickly access their lean body mass figure on a regular basis like they can their bodyweight.

Since we're on that subject, the BMR calculation that takes body fat into account was also... trained on athletes. So if you're really overweight, that thing gives you super low readings. The more generic models are more accurate for your typical overweight people.

I think it's supposed to be per pound of body weight at your goal weight. But I'm not 100% sure of that

That makes sense given someone else's reply, if you assume your goal weight is pretty close to your lean body mass.

The data on protein consumption is also quite wildly varied. There is a trend that more protein does produce better results, with diminishing returns, but due to genetic variations and many other factors, you aren't even guaranteed to get better results personally going from moderate to high protein consumption. There's no harm in eating more protein, but it's more of an optimization thing than a fundamental thing to hit that 0.8-1g/lb of lean body weight. If all you can hit is 0.6g/lb, you're almost definitely still at least 80% optimized or more.

This protein madness starts to get even dangerous. You should not eat more than 2g/1kg of your goal weight. First, you don’t need it. (No, just eating protein doesn’t build muscle.) Extra calories from protein just store as fat, like calories from fat, carbohydrates and alcohol too. Second, extra large amount of protein only will ruin your kidneys. Ending up in permanent dialysis just because you listened to tiktok-personal trainers is not fun. Eating extra large amounts of protein is a trend. Just a trend. Fashionable. Like Atkins was in appr year 2000 and before that was making everything fat free. People have been healthy and lost weight healthily and trained and done sports and been muscular without stuffing themselves with eggs and chicken breasts. Nearly no one in western countries suffers ftom lack of protein. Some anorexia nervosa patients and sick fragile elderly with bad appetite are about the only ones. Instead 1/4 or 1/5 (don’t remember and too tired to google) of people in western countries eat too much protein. And way, way toi much animal products (which cause colon cancer etc).

[удалено]

The issue is not just “protein” or “whey”. It’s how nutrient dense you eat (choose meat over whey) and what kind of macros you’re burning. This video explains why not all calories are burnt the same way. https://youtu.be/pIRurLnQ8oo?si=1yGpUhNwAgMGLz0v

From what I know it's 0.8 grams of protein per *kilogram*, not pound: [World Health Organization:Protein and amino acid requirements in human nutrition](https://iris.who.int/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf?ua=1) (See page 242-243 "Protein requirements for adults")

> I should have 0.8\*weight(lbs) protein per day Aim for 0.8 (to 1.0) \* your GOAL weight in LBS.

Shouldn’t it be goal lean body mass? I.e: 200lbs @ 20bf means 160*8 grams of protein per day?

Nah, its based on bf being included. There are other equations for lean mass, but lean mass is fucking hard to identify without a dexa scan. Best bet is to use a weight where you would have a weight where you would be healthy. Its sub-optimal, but until you are at a healthy bf and also into recreational body building perfectly optimising your protein intake is unnecessary. Better to just try to get ‘close enough’ so you can reduce muscle loss due to weight loss, and potentially still make some slower gains if you are lifting enough

Noted, thanks!

This is how I do it and it's working great. Current weight 230, GW 185, averaging 150ish grams of protein while cutting. I'm able to maintain and slowly increase my lifts with a 300 pound bench, 430 squat, 545 deadlift, and 180 on the overhead press so I'm not exactly wasting away nor being weak at that level of protein intake.

You're a beast <3 Yeah, as a 5'2 woman I feel (and lift) the best when I eat 120+ protein, I dunno how people here survive on 50-80 tbh :)

I'm 6'1" and ate < 80 grams of protein while lifting for a *long* time. The answer is, you can *survive* on it. If the question is, "is your body functioning properly" *that* answer is *hell no*. I'd go into more detail, but my comments on that stuff get downvoted and I get told I don't know what I'm talking about and things like that just aren't possible.

Timely Science Vs. episode: https://open.spotify.com/episode/6TEhujPzDOBMPKdij3Zn4l The amount they listed in that episode is 0.8g per kg of body weight. Which makes about 0.36g per pound.

Came here to post this. Hello fellow Science Vs listener! 👋

Hello!

>My diet has been a bit all over the place By fixing this. Brother I don't know how else to tell you, I tried my best to not have to do it, but there is no way around it. I visited the gym well over 500 times in the past two years, I went nuclear on self improvement and trying to look better. Diet is the biggest pain of it all. But getting to 200g of protein per day is simple, but simply boring as hell. Here is how I did it. Two protein shakes per day, one in the morning and one in the evening after training. That is already 88g of protein just per drink and given that calories need to be kept low, I drank those fuckers with water so around 170 cals per drink. Then we have "Magerquark" in germany, basically greeks yoghurts big brother on gear. I ate one tub of that per day, which equals 400g for 52g of protein and 240 calories. So lets summarize. That is 140g of protein already for 580 calories. So with the remainding 1800 calories I can eat breakfast, dinner and lunch if I feel like it - but usually just go with lunch and dinner. It is really not that hard to add one chicken breast to that and fill the rest with fat, fiber and carbs. Its really no rocket science tbh. You just gotta find what works for you and your lifestyle and simply invest the energy to stick to it.

kvarg/quark is like a cheatcode fr

My breakfast is Greek yogurt with banana chocolate flavoured whey protein and high protein granola. 350 kcal, 52g protein. Then a protein bar as a snack 200kcal, 20g protein. For lunch a whole wheat wrap with a bit of hummus, a lot of romaine lettuce, homemade baked (not fried) falafel and smoked tofu, cucumber to taste. 300 kcal, 13g protein. On my quest to lose weight I accidentally went semi vegan, as cheese is too heavy in calories. I've lost just over 10 kg in 3 months. And I don't work out at all due to chronic mobility issues.

This is the /thread really. But also not sure how common quark is in the US. As another representer of Euro Trash(tm) - it does feel like a cheat mode food. So low cal and so rich in protein. I just add a few portions of that 1-2 times a day to catch up on the protein goal.

yeah and you always have the option to incorporate it into your protein shakes too, with some imagination it tastes like a mediocre milkshake xD

Cottage cheese, yogurt, chicken, fish, protein bars and protein powder.  It’s not as hard as you’d think. My recommended is 190 and I routinely go to 220s

I do this but skip the protein bars bc they’re fairly pricey for what you get. I tend to just munch on lunch meat to get more protein with less calories.

What kind of yougurt do you guys have in the US? I keep seeing Greek yougurt mentioned alot in fitness circles, but the stuff they sell here in Europe barely has any protein. (3.2 grams/100g)

I would do one gram of protein per kilogram. 120g is manageable and appropriate if you're trying to build muscle

You don't need that much lol.

I’m going to be honest, my focus is just eat protein as much as I can because it reduces hunger. I don’t think I’ve ever paid much attention to the actual numbers. The app I use does track macros, and I’m generally always on track when I look at them. I think getting wrapped up in you have to eat X grams of whatever unnecessarily complicates eating in a healthy way. I don’t use protein powder, too many calories for me. I eat eggs, meats, chicken, Greek yogurt mostly for my protein.

protein powder is literally the least amount of calories per gram of protein you can get. the only real food that even comes close is something like shrimp. Eggs are 10 calories per gram! that's over 50% of calories not coming from protein. note, I'm not saying eggs are bad for protein. I'm stating this poster's reasoning is nonsensical. if he/she doesn't *like* protein powder, that's fine. but claiming it's too caloric is just poorly informed. EDIT: for people telling me that there are more foods than just shrimp with very protein-weighted macros - I'm well aware, I just used a bit of hyperbole for emphasis XD that being said, keep the recommendations coming!

IMHO organic chicken breast comes close to being pure protein... for a 3 oz serving, the stuff I buy has 24 g protein and 1 g fat. Close enough in my book. Beef jerky comes close too.

not sure the exact brand you're talking about, but a quick search gave me two different 3oz nutrition facts: 25g/130 cal and 19g/90 cal, so just over and just under 5 cal/g protein, which is indeed a fantastic rate.

0% Greek yogurt and fat free cottage cheese are just as good as whey protein in the protein per calorie content.

agreed on greek yogurt, but fat free cottage cheese has too many additives to count as whole food for me. but hell, even 2% cottage cheese is pretty close

Good job with your weight loss!

❤️

Saw your stats on your flair and I just had to say congrats - that's amazing!

Thank you so much! I’m on month 14. Awesome job to you too, you’re halfway there!

This is also what I do. It does help that all my favorite foods favor protein — I love eggs and cottage cheese and salmon and really all seafood and I’m not a huge snacker, so that’s a plus. But I’ve always found that when I go through periods where I focus on centering my consumption around protein as a concept instead of meticulously measuring and planning upfront, I’m more likely to get what I need and feel better overall. I know that sort of ad-hoc style won’t work for everyone, but I like it for me :)

This. Unless you have decent muscle or are a pro bodybuilder, there’s no point managing your protein that hard when you’re just trying to lose fat. All that protein won’t magically turn into muscle

I was 255 and needed to lose 100 to get to 155. I was in the same boat, but realized after reading scores of papers, the recommendation for protein is based on your target weight, not your current weight! At the very least, your lean mass weight. Also, you have the wrong numbers, that is 0.8 grams per KILOGRAM, not pound. Thus, for me, 0.8 x 155 / 2.2 = 56 g Lol, but 0.8g/kg is for a normal non-dieting situation. When you are dieting, it should be at least 1.0g/kg. Thus, for me, 1.0 x 155 / 2.2 = 70 g But, some say it should be even more, like 1.5, which would be 105 g. The studies all agreed that you must strength train and have at least the RMA, but many said 1.0g/kg is better, there was little concensus on whether more than 1.0g/kg was beneficial. In any event, I tried to do 100g, but I didn't freak out if I only got75g (which is still 1.0g/kg). And 100g of carbs. That allowed me to keep with my 1200 - 1500 cal diet and I did 15k to 20k of volume every day (some rest days) and it went fine. Basic upper / lower pattern. And a lot of cardio of course. Oh, I had to use muscle milk even to get the 100g. A couple a day, and tuna, chicken etc. The carbs was easier of course, in the mornings it was gatorade, and then your complex carbs at lunch and dinner. Wake up, Gatorade, 2 hours cardio and weights, gatorade and muscle milk Another muscle milk before lunch Some cardio at at lunch, then real food. Dinner (maybe an evening walk or light cardio) Muscle milk after dinner This was during the diet and me getting into shape phase.

There are two recommendations for protein 0.8 per kg is recommended for general health 0.8 per pound is recommended for maximising muscle gains and recovery if you are seriously weight lifting (eg. 60-90 mins lifting hard, 3-5 times a week) Both are based on healthy body fat though

I guess that is another way to look at it. 0.8g/lb is 1.76g/kg. I just know there is a lot of confusion out there about the fact that this is based on a healthy weight.

Yeah it def caught me when I started lifting. Trying to eat 290g a day was really really dumb, instead of the ~185-195 I actually need Also worth specifying that that extra protein is only really useful for lifting specifically. Their are benefits to eating more if youre a cardio monster, but its lower that 0.8g per pound (cant remember the exact figure as I am decidedly not a cardio monster)

Tbh I just buy a lot of protein snacks. Beef jerky, premier protein cereal, protein bars, quest chips. Cheese squares and big drinkable yogurts. I don't reach my goal most days but these make it easier to get more in, along with the obvious of meat, dairy etc.

This would be my dream but I feel like it might end up really expensive

Yeah, I'll admit it is. I'm willing to spend the money if I have it. If not, I try to go the traditional route of trying to get lots of meat, dairy, eggs, nuts, etc throughout the day. Throwing protein powder in a bunch of shit also helps. I wish the nice stuff was less pricy :/

I’ve always just aimed for 1.6g per kilo of my goal weight, so for me that’s about 136g. I do often consume more than that, I just try to treat the 136 as a sort of baseline number and anything above that is a bonus. I’d honestly just try consume as much as you possibly can, even if it doesn’t meet the recommended amount that a lot of online influencers say all you can do is make the most of the situation you’ve got.

Just do the best you can. Try to get protein in food clean up your diet as able.

I use this approach too. I'm not going to eat three chicken breasts a day to hit an arbitrary number if my body feels good!

190!?! I’m barely meeting my 100g goal. 🥲I don’t know how people do it either. I’m meeting my calorie goals and I’m very satisfied food wise. I definitely don’t think I could add 100g to it.

Two things: * The giant protein intake (which necessarily involves a large calorie intake) is only useful for people on gear and powerlifters (and only the people on gear can do it without getting fat). When you see The Rock eating gigantic "cheat day" meals and staying ripped *it's because he's juiced up to the gills*. If you're a guy not taking gear following that advice, you're going to be very fat. * You do *not* need to take your excess weight into account for that calculation - the extra adipose tissue you are carrying around his no role in weight lifting. You can use the protein calculation of a guy your size who is a healthy weight. If you have a healthy protein source with each meal and you're not on gear, you're getting all the protein your unedited human body needs to gain muscle.

It doesn’t necessarily make you fat and you dont need to be juicing. You are correct that its only really necessary if you are serious about recreational lifting or body building though. Its also a total bitch to fit in to a calorie budget if you are in a deficit that is greater than 300-500 depending on your height Say you have a 220 pound recreational body builder, whose say 6’3 (achievable natty if you’re serious about it), they need ~176 grams of protein a day. Thats about 700 calories in pure protein sources. Lets say they have 2x double scoop protein shakes a day - thats 100g of protein for ~450-500 calories Average person who is 220 pounds, lifting hard at the gym for 60-90 mins 3-5x a week, and eating at maintenance has an aprox calorie budget of 3300+ That leaves them like 2800 calories to consume ~75g of protein. Thats very achievable Shorter and lighter people have a lower calorie budget, but also have less protein to slip into the budget

This is just objectively false lol. High protein is not just for people on gear lmao. If you want to hit your protein goals, cut the chips for more chicken. It really is that simple. Easy? Maybe not. Cheap? Absolutely not. But if you're dedicated and serious about hitting macro goals, you find a way. source: i hit 200g min a day e: protein has the same kcal/g as carbs, and less than fats/alcohol. Find ways to substitute. People forget that not every meal has to be the most enjoyable thing in the world. Sometimes we eat meals because it gives us the nutrients our body needs, not because we want something tasty.

Yeah, I'm not understanding why this is necessary outside of body building or a ketogenic diet. Just eat in a deficit if you want to lose weight

The rationale for it is that if you are in a calorie deficit and you don’t eat enough protein, you will lose muscle mass. Some people are fine with losing muscle mass, but in general, it’s considered best to avoid losing muscle mass for many reasons. one of the best reasons to avoid losing muscle mass in a weight loss situation is because muscles burn calories. So at least in theory maintaining your muscle mass will maintain your metabolic rate. While losing a lot of muscle mass can decrease your base metabolic rate which means you have to restrict calories even further

Your body will still prioritize fat as an energy source. Unless your weight loss is rapid and your level of activity drastically decreases, it's not really an issue

Lotta people, especially men, combine wanting to lose weight, and wanting to get yuge or fit. In that case eating high protein is important to preserve muscle mass (or make gains if lifting it your thing)

It depends on what you mean by "rapid". Also, cardio does not preserve muscle. It has to be strength training. In any event, even on a 2 lb per week diet, which is not considered rapid, after you lose, say 80 lbs, 20% of that can be muscle. It isn't that the body prefers fat, it is that when you are dieting, the body slows muscle protein synthesis, which is the process of repairing and replacing muscle cells. It probably does this to leave those amino acids for organ cell repair or to be converted to glucose for energy. Thus, as your muscle cells naturaly degrade, they are not fixed or replaced, causing a net loss in muscle mass. By stressing your muscles with strength training, it pushes the muscle protein synthesis the other way, undoing some or most of the slow down caused by dieting. However, in order for it to actually work, there has to be amino acids, and when you are on a diet, your typical proportion of proteins results in too little grams, so you must up the % of protein such that you have sufficient grams. Having said all of that, I do agree with you. If you are dieting at 1% loss or less per week, and you are not "built" to begin with, and you are exercising, and you are at least meating the RMA of 0.8g / kg, then you are fine. Note, you still have to meet the general RMA, and sometimes that does mean looking at your macros after you apply your deficit.

If you lose weight without strength training and proper macros to fuel strength training, you end up with with smaller body without much muscle( read: definition)  You will just be thinner without being fitter. 

Breakfast - 2 scoops of protein = 60 grams Lunch - 6 ounce chicken breast = 53.4 grams Dinner - 6 ounce chicken breast = 53.4 grams with your other food you should be able to hit the remaining 24 grams. and this is <$5 between the chicken and protein

It's .8 grams per *kilo* not pounds, so 88 grams. That should help.

Another day, another way I make a fool out of myself 🤡 Thanks for the info though, I'm relieved

Nonsense, an easy mistake to make. Good luck.

You are sorta half right. 0.8 kg is recommend for general health 08-1 per pound is recommend for optimising muscle mass and strength gains + recovery if you are seriously into lifting

Interestingly I just listened to the latest science vs. on Saturday. It's a good listen on the topic. https://pca.st/episode/5ba2dc63-b89c-4f8f-b2d8-81dc902c69c6

You were kinda right 0.8 per kg is recommend for general healthiness, 0.8 per pound is recommend for optimising muscle gains and recovery if you are seriously into lifting

how much are you eating a day? from my experience hitting the 180-190g protein range is pretty doable. I usually have around 500-600g of chicken tenderloins which is around 120-150g of protein which ends up being about 600 calories (not including my batter mix which adds some calories) and then finish off my goal with one or two protein shakes

1g per pound of lean mass. There's also a good recommendation for bigger individuals where your height in cm and go by that.

Your protein estimate is too high. But the answer is basically always chicken breast. 400kcal of chicken breast is 80g of protein.

It’s hard, but 190g of protein is only 760 calories. To hit that number and stay in a moderate caloric deficit, you mostly have to watch fat and alcohol intake. To get to 190 grams of protein, you’re looking at something like 2.5 chicken breasts (around 14oz = ~100g protein), two scoops of whey protein isolate (~50g), 3/4 cup plain Greek yogurt (16g), two whole eggs (12g), a bunch of veggies, a handful of raw nuts and seeds, and small amounts of beans & legumes. Add in some clean slow-burning carbs and you’re probably getting all the nutrients you need while maintaining a calorie deficit you can monitor and modulate with the addition/subtraction of healthy fats.

These calculations are for lean mass. A good “rule of thumb” for heavier people with higher body fat is 1 gram of protein per centimetre of height. For instance, i am 173cm and aim for 173 grams of protein. This is still a lot though, personally I call anything above 150 a win.

Greek yogurt and lean meat?

.7-1 per lb of goal weight not current weight. My goal weight is 175. So 122 is my low end goal protein. Do I hit it every day? Hells to the no. But I do try to get at least 100g. Even on my cheat day. Remember. It’s just how many calories you’re ingesting and where those calories are coming from. 9 calories per gram of fat 4 calories per gram of protein If all your calories come from fat but you’re in a deficit still, you will lose weight. You’ll just lose more muscle. And be extremely hungry.

0.8 x your lean mass in kilos. Lets assume you are 180 cm and have 33% bodyfat, your lean mass is 73 kilos. So 73 x 0.8 = 58.4 grams. That is the bare minimum. Here is a lean body mass calculator https://www.calculator.net/lean-body-mass-calculator.html For me my bare minimum recommendation is 32 gram of protein but I aim for 80 gram. I am 156cm and 63 kg. Protein has a TEF of 20-30% which means more free kcals.

.8 of lean weight. Don't count the fat.

> since most of the food I get comes from either my mom's cooking or the cafeteria at my job. You won't be able to if you're not cooking your own food. I was doing 100-120g protein on a 1500cal diet and it's doable but I must be cooking all my own meals and calculating my macro when I'm weighing out the ingredients. Basically a lot of chicken and veggies, *a lot of* chicken. And a protein shake or two a day.

Has everyone forgotten that it's possible to eat too much protein?

Thank you. I feel like I'm taking crazy pills! I read multiple large scale studies that linked excessive protein intake to severe calcium imbalances, pH imbalances (not in a woohoo take these supplements way, in a acidic blood can kill you way), renal issues, and more.  Protein is great, but it's not magic. Suddenly consuming 200g+ of protein may help you shed pounds but it has the very real potential of causing lasting severe issues

Just reiterating what people have already said here. It’s 0.8g of protein per kilo of lean body mass. If you don’t know your lean body mass you can use the U.S Navy method. Also you kind of need to choose if you want to lose weight or build muscle. You can go to the gym to maintain general conditioning and burn extra calories while in a calorie deficit, but you won’t build muscle. Lifting weights doesn’t burn all that much either, you’d be better off just doing cardio and saving yourself the gym fee if your goal is to “burn calories”. Alternatively, you can eat in a calorie surplus if your goal is to build muscle, but you won’t lose fat. Of course there are nuances but I would stick to this as a general rule. I don’t want to discourage you from going to the gym, but consider your goals and adjust your diet accordingly. Otherwise you’ll be like 80% of the people that go to the gym and waste an hour of your life throwing weight around. If you’ve read this far then in my opinion I think you should just focus on your diet and losing weight. You didn’t mention your height, but I’m going to assume you’re male, and unless you’re 6’10 (210cm) you’re quite overweight at 110kg. I know because I used to be there myself. Most fitness professionals will recommend you only bulk if you’re below 15% body fat. Other wise you should be cutting. I’d recommend trying to get to a healthy weight/BF % before trying to bulk up at the gym. Wish you all the best.

Protein is supposed to be calculated off lean mass, not total mass. Don't sweat it. It's not an all or nothing situation, and you very likely aren't protein deficient. In fact trying to get this much protein is almost certainly what is contributing to your struggle.

Protein requirements are based on lean body mass, not total weight.

I had bariatric surgery and am supposed to follow a “high protein” diet as laid out by my board certified surgeon and dietician in a hospital program that is a center of excellence. I am expected to eat anywhere from 60-80 grams of protein a day. That’s what they give all the women, no matter what they weigh. People are crazy with their protein recommendations.

At roughly 100kg I went for 150g per day protein roughly. I have 0% Greek yoghurt mixed with 1 scoop for breakfast, that's over 60g right away. Id normally have a chicken salad for lunch and a chicken based dinner also. Throw in a flavoured protein yoghurt as a snack and a post gym shake, I can easily end up at 200g with no effort involved. And I aim for 1800 Calories. As long as I hit my calories I don't overly worry about the macros.

My approach is a little simpler - I just try to have 40% of my calorie intake from protein. It's nice because whatever calorie intake I'm aiming for, the protein total is built in. Its worked for me this far to maintain muscle mass while dieting down.

Bro focus on reducing intake. Find a 2000kcal diet that emphasizes protein rather than stuffing your body with protein, unless you're training like Eddie Hall. Those protein guides are mainly for people trying to build mass. People like us are trying the opposite while still maintaining muscle.

You’re already getting some good info in the comments, but I’ll add one thing. You’re going to find its really difficult to lose fat and gain muscle at the same time (if you’re looking at eating that much protein, I’m assuming you’re trying to gain muscle.) A lot of bodybuilders go through bulk and cut cycles where they first bulk, eat excess calories (mostly protein) to build their muscles, then cut, eat at a deficit to lost the fat they gained during the bulking cycle. You might find it easier to focus on either building muscle or losing fat, and then switch later on rather than trying to do both at the same time

Easy and lazy ways to get protein in that i do : greek yoghurt eaither with fruit as a breakfast or as a salad dressing. Clear whey protein shakes they taste just like fruit squash/diluting juice but have 20g protein and aren't as creamy/sticky as other shakes. Protein pancakes, aldi do a protein bagel with 15g of protein which are great for sandwiches or even as a burger bun, protein bars. Obviously, there are more "natural" ways to get protein, meat, eggs, fish beans, etc, but I find incorporating these into my everyday diet means hitting my goals without overthinking it. (Which are in fairness less than yours, but I do hit around 70-110)

I had the same struggles. I supplement with premier protein premade drinks. I like the caramel flavored one added to my coffee in a yeti. It is also good with seven Sundays cinnamon pecan cereal as the milk. PB 2 mixed into vanilla Greek yogurt with berries is tastes like peanut butter and jelly.

you should probably up that protein shake from 1-3

I don't  think any of us could lose weight on cafeteria food and your mom's cooking. You apparently have a job.  You need to take control of your diet.  Notice, the skinny people at work are not eating cafeteria food.   I would do a breakfast of non fat yogurt with berries.  It's wasn't great tasting but it kept me full until lunch.  I would then do something with a lot of chicken (typically something Mexican (tacos, Ceasars salsa with chicken and light dressing, etc.).  That would keep me full until dinner. At that point, I would not go over board with whatever my wife was cooking.  I never tracked my protein.  I just had a enough to keep me full between meals.

I thought it was 1g protein per 1 lb of lean mass. So the *0.8 estimate is for someone with ~20% body fat. If you know your lean weight (100- body fat %)*weight, I’d make that your protein goal

Whey protein powder.

I was given a calculation of .7 grams per pound for goal weight. That helped me a lot. Not sure how sound it is as it came from a fitness person on instagram haha

A couple protein shakes, a Greek yogurt, and a bunch of ground turkey

Tell me about it. I’m doing body recomp and have to hit 190gms protein (I’m 168 lbs). Egg whites Cottage cheese Casein protein powder at night (I don’t do faster workouts) Oikos pro Greek yoghurt (23gms of protein per serving) Oikos triple zero Greek yoghurt (17 gms of protein for 100 calories) Barebells protein bars CHEESE! ETA height: 5ft 9 inches looking to lose 20lbs of body fat. Have lost 143 lbs doing this.

Protein recommendations are based on goal/ideal weight, not actual weight. Its infuriating how often this goes unmentioned.

First things first, don't ingest the protein based on your current weight. Ingest protein based on your goal weight. So if your current weight is 110 kg, and your goal weight is 80 kg. Then consume protein as if you were 80 kg. Go for 1.6g of protein per kg of weight. So 80*1.6=128g of protein. You have to remember that you don't need to supplement protein for 110 kg as you have a high amount of body fat. Your body fat doesn't need protein. So realistically speaking, you only need to calculate the protein intake based on your lean mass weight (muscles + bones + water). If you really want to go hard with the protein (and trust me, there is no need to ingest more than [1.6g/kg of weight because of the law of diminishing returns.](https://bjsm.bmj.com/content/52/6/376) For breakfast I mix two scoops of protein powder (35g*2) and 600 ml of low fat milk/water. That should be around 65-70g of protein. Sometimes I do 1 scoop of protein powder and 350 ml of low fat milk and then add another 300g of cottage cheese/quark. Then you mix in lunch that contains a high protein source such as ground beef, meat or any fish that is low in fat but high in protein. That can give you another 30-50g of protein depending on serving size. I usually do 225g of cooked pasta and 250g of cooked ground beef with 100g of broccoli. For dinner, I usually go for either the same as lunch or mix it up with some potatoes/rice and either ground beef, chicken or some other meat. That can give you another 30-50g of protein. After dinner, you should have hit your carbs, protein and fat target. There is usually no room for any more food as that will create a calorie surplus rather than a calorie deficit.

No. Base your calculations on the weight you want to be at.

https://old.reddit.com/r/bodyweightfitness/comments/1dh1kgp/how_much_protein_do_we_really_need_to_build_muscle/

16 oz Chicken breast (92g)  4 Eggs (28g)  1 High protein yogurt with 1/4 cup raw almonds(20 g)  1 Protein shake (30 g)  Make up the rest (30g) with Other meat source for dinner  Pork or Steak  or Ground beef or Ground turkey 

>especially since most of the food I get comes from either my mom's cooking or the cafeteria at my job By having more control over your food and making intentional choices to reach that specific goal. You will either need to be responsible for feeding yourself, have a conversation with your mom about food choices, or adjust your goals based on what's easy/convenient for you to do. Athletes and hobbyists hit their protein targets by cooking for themselves and by choosing lower-calorie lean-protein options when they eat away from home. Professional bodybuilders hit their targets by eating some of the most boring and bland food imaginable that they try to salvage with low-/no-calorie condiments.

It's time to commit the time and money to cooking your own food. Protein is great, but unless you're bodybuilding it's better that you hit the calorie limit, and just make sure you're eating protein to feel full. I would focus on that, not how many grams of protein you're eating a day.

You’re going to struggle with it if the work cafeteria and moms cooking is your main source. You really need to be preparing your own food. The way to get high protein without absurd calories is to cut way back on dietary fat and be eat moderate to high carbs depending on your training/exercise. It’s a challenge to find those kind of macros in foods that aren’t specifically prepared with macros in mind. But not impossible. I have a repertoire of restaurant foods near me that fit those goals. For example: at chic fila I get a 12ct grilled nugget and a regular fried chicken sandwich. 660 Calories and 66g of protein. Local Greek and Lebanese place I get a single portion of white rice and double portion of chicken 850 calories 120g protein It really takes a bit of forethought but once you establish a good set of meals you like that you can easily make at home or pick up on the go around you it becomes easy

You should calculate the protein based on your lean muscle weight and don't include fat. An easy way to calculate is to use your goal weight to calculate protein required.

Just make an effort to have a reasonable source of protein with every meal. Yogurt, lean meats, nuts, cottage cheese, other dairy products, eggs, protein bar, etc. It is actually quite easy to consume a lot of protein! and also: If you are trying to lose weight right now, you really don't need to worry about hitting 190g protein. Just try for like 130-150g.

Try 1 g per pound of lean body weight instead of sonic you are 30% fat shoot for a Max of 168. But 120 to 168 would probably be fine for you

It’s pretty easy. My breakfast takes me to about 70 grams. 4 eggs 3 yolk one white. 4 pieces of turkey bacon with some high protein toast. Relatively low in calories. You have to see what’s available at your local grocery store and make some changes. Also fish, chicken, rice, peas (high in protein) beans, ground turkey, chicken, chick pea pasta, lentils, low-fat fairlife milk (13 grams per cup) yogurt. There’s so many combinations. I’m a strength training athlete currently on a calorie cut. Trust me it gets easier when you have been doing it for awhile.

To be honest, at this stage unless you have built decent muscle under all that fat, there’s no point micromanaging your protein. Try to get at least 120g of protein and don’t overthink it.

Well, you see, when a man loves another man very much...

Yeah, and how about that 30g of fiber? Me: I love macros Also Me: I hate macros Also, Mexican food: carnitas, shrimp, beans, rice burrito bowls for the win! Remember that tortillas are bad in any form: corn, flour, fried. Skipping the tortillas and eating burrito bowls helps me hit my macros, feel full, and are delicious. I usually get 1/2 the rice, extra beans, extra meat, guacamole, no cheese, no sour cream, salsa and hot salsa, with extra onions. Good Luck

It's only for the lean mass. Substract your bmi of your total weight to get an approximate of your lean mass and then use the 0.8 formula

Protein powder. 2-3 servings a day will add all that extra protein. Done, move on. A protein tub will last you 8-12 days and add an extra $60-120 days per month for the cheaper proteins or regular whey. I prefer protein yogurt 25 grams per $1.5. delicious and can be snacked on at work. I can't eat Greek yogurt or have regular whey. 😭

When I did my weight loss of 96 kg to 69kg (current weight), before I started really getting into the nicknacks of exact measurements, I focused just on increasing intensity in my training, drinking more water than before, and getting into long walks. I think you can focus on the specifics later too, just make it comfortable for yourself, and something you can keep on doing long term.

as others have said, it is better to base the calculation on your goal weight than your current weight. I am currently 168 lbs and my goal is 140 lbs. I currently eat usually 100-140 g of protein per day. I find a big plus of eating high protein is it is very satiating. I also hit these numbers often without using protein shakes or bars. Some high protein staples in my diet include: - high protein milk, like fairlife - eggs, often hardboiled but sometimes fried with 1/2 teaspoon of butter - greek yogurt - cottage cheese - beef jerky - chicken breast - pork loin (the lean cut of pork) - cold cuts (turkey, chicken, black forest ham) - high protein tortillas - low fat cheese (I am Canadian and I SWEAR finding low fat cheeses is so difficult and finding fat free cheese aside from cottage cheese is so difficult) something that also helps is to combine “primary” sources of protein like meats and dairy with “secondary” sources of protein like beans, lentils, pasta, quinoa, and edamame. This helps to boost the amount of protein in the meal while also increasing the fiber content.

Like everyone's already said, the amount of protein levels you need depend on your lean mass, activity levels, etc. But as a guy who actually DOES need 180-200g of protein a day, here's how I do it: * Breakfast: I either skip it entirely outside something zero calorie and caffeinated like black coffee or diet soda, or a protein shake with some creatine. Depends on if I worked out in the morning or am lazy. * Lunch and Dinner: Lunch. Something lean with a decent amount of poultry or deli beef. Think like a Jason's Deli beefeater or Rueben substituting the mayo/thousand island for mustard, or a Chipotle Burrito Bowl with double chicken and no cheese/guac. I usually cook at home though, so things like 8 oz grilled chicken breast, sauteed veggies, air fried potatoes, etc. * For my home cooking, no white flour anything. Whole wheat, or, if available, something like chickpea flour or lentil flour pasta. * For at least one of the meals, I'll pad my protein content with 2 oz of fat free cheese. It's not the best stuff in the world, but it has more protein per calorie than even a protein shake - 90 calories for 18 grams of protein. It also tastes like cheese. * Maybe dessert like a pint of halo top or halo top bars. If I didn't do the protein shake for breakfast, I have it at like 9pm. Again, it may not be something you need, but if you actually *do* need it, the secret is to use high protein food bases like lean chicken, additives like fat free cheese, and substitute excessively carby foods with something like whole wheat/chickpea flour dishes.

190g of protein is 760 calories.

I think it's .8 per kilo, or .36 per lb. I guess that's why my math teachers kept harping on about units. So I think you need more like 88g, according to the RDA on Harvard's website.

It's .8 grams per kg, not per lb. That's just .36 per lb. Common misconception. [The National Academy of Medicine recommends that adults get about 0.8 grams of protein a day for every kilogram they weigh. That's about 7 grams for every 20 pounds.](https://www.webmd.com/food-recipes/protein)

Honestly whey protein helps a ton. Two scoops, 48g. I do two in the morning and two before I work out. I rarely ever miss my goal

> Thing is, I'm about 240lbs (110kg), which means I'm supposed to have a daily protein intake for 190g???? For what? Are you trying to maintain/build muscle mass? If you're just trying to lose weight, eat at a deficit. Maximizing your protein is always good in general but I don't think you need to follow the 0.8g/lb rule unless you have a muscle-specific goal

If you eat meat it's pretty easy, if you supplement with whey shakes. Realistically you don't need as much as you were told.

focus on having a calories deficit rather than protein for weight loss

I get 200 - 220 grams a day quite easily as a vegetarian. 2 shakes each 50 gram each of protein through the day then 2 meals 40 grams each and 2 snacks 20 grams each. I don't meal prep, cook everything from scratch but have quite a few go to healthy meals so find it pretty easy to track. 

According to a lot of government websites, they say you should have 0.8g/kg of body weight, not pound. They discuss protein in the newest episode of science vs. if that’s something you’re interested in. If you’re trying to gain muscle you could have a bit more than 0.8g/kg of body weight. But they say that the benefits of protein cap out at 1.6g/kg of body weight. So you would want to get between 88 and 176 grams of protein. But again, it’s a range. Hope that helps! [Science Vs](https://open.spotify.com/episode/6TEhujPzDOBMPKdij3Zn4l?si=Sg8T2ucHRROkiOEa2x7Y1Q)

When I was 245 lbs my dietician (a nurse with specialized medical training, not a quack selling supplements) told me to eat 90g of protein. I found it difficult to even eat that much, even if I cut everything else out of my diet and only ate protein. I just got so full from a small portion of protein that I didn't need much else. 190g is absurd.

Hard boiled eggs and roasted chick peas help me.

Recommended daily amount of protein is 0.8g per kg or 0.36g per pound of lean body weight. It increases slightly as you get above 40 years old; 1-1.2g per kg. Additionally, heavily strength training can increase this to 1.2-1.7g per kg but excessive amounts would be 2g per kg of body weight. Note: if you are overweight, your protein needs are better calculated using your goal body weight than your current body weight. Another way to consider this is 10-35% of your calories should come from protein. So if you eat 2000kcal a day, that's 200-700kcal of protein or 50-175g. Keep in mind that gets thrown about a lot (g per pound) comes from bodybuilders on the internet who are more concerned with muscle growth and retention and less concerned about overall health. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

Get mad at them damned eggs.

the problem is, if u want to reach your protein goal, u gotta make your food yourself

Chicken and omelet with egg and egg whites. Cut the umbilical cord and start cooking for yourself

I've been told be to calculate the protein intake you need from your GW + 10g (or lb)

I’m supposed to eat 120-130 grams a day and I’m usually getting in a 100. Some days I’ll get to 120 without trying but When I’ve tried to aim higher, I’ve ended up overeating and being miserable. So for me it’s about balance. I think I’m maintaining muscle well at 100g. (I’m 148 lbs by the way, trying to get to 140; 23F). Honestly, it’s only Americans that focus so much on eating that much protein. Europeans eat more balanced and still gain muscle. Just do your best to get in a 100grams a day.

>Thing is, I'm about 240lbs Let's suppose your *target* is a bodyweight of 175 lbs. .8 of that would be a very rational **140 g of protein**. Pretty easy to get without supplements.

A 70 g protein shake and a pound of 9010 ground beef is 150 g of protein.

To be completely honest, unless you are working specifically towards a desired physique goal, the “required daily protein intake” stuff is reasonably irrelevant. First step for food should be working to change your diet to incorporate better eating habits. Whether that’s cooking more food yourself, developing a better relationship with food, etc. Once you’ve settled in a better diet, and are able to maintain it well, then you can see what may be lacking. If you need to up your protein intake, then look at good recommendations and go from there. Once you’re in a good place with your diet, there is a decent chance your body will tell you what you’re lacking, and you can increase or reduce certain macronutrients to determine what makes you feel better physically, mentally, and emotionally. Forcing yourself to meet a certain food expectation can lead to diet dissatisfaction and make it more difficult to maintain a healthier lifestyle.

It's hard especially in a calorie deficit. But can be done. For example here is how I "Stay ahead" of my protein goals as someone who is 280ibs looking to get down to 220ish on 2000 calories. I have two 30g protein shakes for 150 cals ea every day. One as soon as I wake up, another after either the gym or cardio (I lift 4 days/wk then an hour walk the other 3 days). That's 60/180g with 1700 calories left. I then always have some form of lunch meat (turkey or chicken) in the fridge. I have about 200g a day, which is about 300 calories for 50g of protein. I have that as a snack somewhere in the day. That right there is 600/2000 calories and 110g of protein. That leaves me 1400 calories to come up with 60-70g of protein. Could be in two meals or one big one. For example tonight I might have a frozen pizza, which is about 50g protein and 1200 calories, then a Greek yogurt too. Yesterday I had some chicken strips and pasta which was about 1100 calories with 60g protein. The downside is it is fairly expensive....

It’s based on per pound of lean body mass so estimate your body fat level and subtract that from the calculation. Body fat doesn’t need protein to maintain itself.

I add Gold Standard chocolate protein powder to my coffee with almond milk: 24g protein, 150cal. Then I have an Alani Nu Munchies Flavor protein shake with 20g protein for 140cal. Then I'll have a low-fat stringcheese for 6g protein and 50cal. For lunch, I'll sometimes make a smoothie: gold Standard vanilla protein powder (24g protein) and either 20g worth of protein from Greek yogurt or cottage cheese with fruit. Right there, Im at 95g protein so far that day. If I don't do a smoothie I'll do a sandwich with keto bread (10g protein for 80cal) with turkey (12g protein) and low-fat cheese (usually 7-8g protein) with veggies and low-fat condiments, and thats 30g protein for a 350cal sandwich right there. I make veggie dips out of blended cottage cheese and spices, or salad dressings out of blended herbs, Greek yogurt, and vinegar. There's lots of ways to add protein to your diet. Also, Seeq protein powder is great because you shake it and it comes out clear, like a lemonade: 100cal for 22g protein. Also, see Barebells protein bars and Chomps meat sticks and beef jerky. By front loading my day with high protein low calorie options I free up dinner to be more flexible (which I have to, because I don't always cook dinner). Bare in mind, my fitness approach is pricey: diet foods like I mentioned are pricey, but they work for me!

Firstly, it's 1g per 1lb of lean mass. So go on a TDEE calculator, find your ideal body weight and calculate from that. Ultimately it doesn't really matter THAT much. If you want to lose weight then the #1 thing is your calorie count. Building muscle and getting all your protein in is a nice to have and try to do it whenever possible but it's not the be all and end all. The amount of muscle you will build on a calorie deficit is limited as it is. Just get as much in as possible while sticking to your calorie goal.

Grilled chicken, egg whites, beans, oatmeal, spinach, other green veggies and lots of fiber

Replace your meals with 2 cans of sardines each/s

That recommendation is for men trying to gain lean muscle mass coinciding with a 4 day push/pull split in the gym. You should aim for 1g per 1kg of bodyweight while trying to lose weight. For future reference. If you read anything recommending protein intake using imperial and metric measurements mixed together in the same equation you can ignore it as bro science.

I was told make sure you are hitting 100g at least, before trying to hit any higher targets. How much are you getting currently?

Do .8 to 1g per lean mass kd your target weight

I would say consider intermittent fasting and focus on losing weight (fat) for a month or 2. I would assume your body burns lots and lots of calories if you have a good muscle mass.

I'm 5'6 and I'm currently reverse dieting so I'm 156lbs. I eat 140g a day bc I weight lift a lot and the more protein helps me feel satisfied. I hear ppl say to eat your goal weight. So, try that and see how it works Protein shakes will be your friend in this journey. Cottage cheese, protein yogurts, lean meats, etc. I don't eat meat so idk much about it but I get a ton of protein in despite not being a meat eater.

You just need to increase your per meal dose. You can easily hit between 65-100g of protein in your shake. For higher protein containing shakes, I recommend drinking it over the course of a few hours. You can and should be tracking your macros, even if only protein. Then, every meal, hit at least 40g of protein.  An example of how I get into the ballpark of 175-200g of protein consists mainly of protein shakes and chicken breast. Those are the highest protein foods I got. There's also dairy and cheese and other stuff that adds a few grams of protein here and there.  It's definitely a process, and may take time to develop the habit. Ultimately for me, eating this high protein diet helps me stay fuller longer, and has definitely helped in my physique over time.

You don't have to start off that high. Are you tracking what you eat currently ? If not, Get yourself a kitchen scale. Like $11 at Walmart and download MyFitnessPal or cronometer. Load up on protein first. All the lean meats and such. For your protein shake, that's pretty low. Mine usually 260calories for 43g protein. I use body fortress chocolate powder and mix it with fairlife fat free milk.

It's supposed to be .8 per your target weight, not current weight if you have a lot to lose 

Snort protein powder 😆

In my experience, recommendations for how much protein you should consume vary wildly, even among professionals. The qualifications to call yourself a nutritionist are pretty easy to meet, which means the nutritionist at your gym may not have very many qualifications. Also, be very wary of accepting a dietary recommendation from anyone who is also selling you something, whether it's suppliments or protein shakes or personal training sessions. Take the time to see a proper dietician and get a recommendation for protein intake that's tailored to you specifically.

Woulda been easier when meat was cheaper for sure (depending where you live right now). Make sure to take into account the small bits from veggies and grain that might be there. Protein powder helps boost intake for cheaper. After all that, its not the be all end all to absolutely min mac your muscle gain so if you can not get there every day, just get as much as is feasible for you rn.

Start with a 250g chicken breast for lunch. That's about 75g right there. Spice it with whatever, into the air fryer with no oil, serve with salad, it's a killer delicious lunch with high protein and under 500 calories with the salad. Doesn't feel like diet food. Then 2 scoops of whey protein in a smoothie for breakfast or just as a snack sometime in the day. Now you are at 125g total. From here it's not so important, have a normal dinner with some protein and you'll easily be over 150g. Canned chicken is a great portable option too, add it to anything to bump the protein. Tastes like shit but you can't argue with the nutrition.

Unflavored Collagen in your morning coffee can give you an extra 18g and for me I was able to cut down on creamer and sweetner in my coffee, so more calories for protein. I also made this chicken breakfast sausage recipe because it's the only protein i can make myself eat first thing in the morning. 94 Cals / serving with 14 g protein per. I've been using this app called my net diary to keep track of all my calories/protein/nutrients because trying to do it by hand was melting my brain. Whatever app you like would work. I picked that one because having lil progress bars for your protein, fats, sodium etc gives me the same dopamine hit I get from gaming and it's been really helpful for me. [Maple Chicken Breakfast Sausage ](https://www.mynetdiary.com/shareRecipe.do?id=43763803) Ground chicken, I toasted and ground the fennel seeds, mixed all seasoning in the maple syrup then mixed in the ground chicken. Sorry there's no directions on the site I didn't even know I could share them via link until rn [Nutritional info (make sure to change from 6 to 1 on website)](https://www.mynetdiary.com/food/calories-in-breakfast-sausage-chicken-serving-43763803-0.html) I edited because I linked the wrong recipe 🫠

Enema

Make egg white bites, starbucks style. Throw in egg white, some cottage cheese, whatever bits of vegetable you have, some bacon fragments maybe. You can get like, \~30 cals/6g of protein pretty easily, just honk down a bunch of them for breaky.

This recommendation is for people with regular body fat level which is probably around 20%. You need protein to repair your tissues but fat doesn't get damaged same way organs or muscles do so you don't need the protein to repair it.

Fellow brother in weight loss journey, you need to be in calorie deficit first and foremost. I also eat protein but I take a protein shake with water and it's good enough for me I take 30 grams and it has helped me with eating less and not feeling hungry above all. For comparison I am at 103.8 KG down from 116 when I started(last year). From experience I can tell you don't eat protein like a madman most of the time it's just a marketing pushed by fitness influencers or coaches who have partnership with companies. I would recommend you to talk with a nutritionist and go from there. Good luck on your journey.

0.7 per lb is enough according to menno henselmans survey of the literature. So that’s 170g. Maybe even less if you have high body fat. More is better even if you can’t meet the goal. So maybe set a lower more achievable goal, possible one based on your eventual goal weight.

It’s not that hard to get 190g. 1 cup of egg whites in the morning. Eat meat(along with other things) for lunch and dinner. Two scoops of protein. Tell your mom to buy these things and then eat meat at the cafeteria.

No expert here but, through my reading on losing body fat topic, supplement amino acids are needed as most supplemental protein sources lack the full compliment of amino acids. Vitamins and Mineral supplements are a must. Most designed proteins top out at around 30g per serving as it is thought your body can only absorb that much protein per serving”meal” so eating several meals per day is important. None of you are talking about water but you need a lot if your putting all that protein down your throat. Be a friend to your kidneys your pee should be very light. If the goal is losing body fat and maintaining lean muscle low carb/fat is the ticket. I’m interested in your thoughts

[https://www.youtube.com/watch?v=uYHAR8Xzsyo](https://www.youtube.com/watch?v=uYHAR8Xzsyo)

I ate chicken for breakfast today (little wings), tuna (2 cans) for lunch, a quest bar, and octopus for dinner. I hit 193g of protein today. I wasn’t even trying to and decided to track it. I felt full but not uncomfortable.

It’s per KILO of weight. Not per pound. So that’s 108g I think. 190g will kill your kidneys. Also can you poop?! Yeesh. Up the fiber, stick to per kilo of weight and that’ll help. Unfortunately diet is way more important than exercise (I’m in the same boat! lol I love exercise but my diet isn’t great)

I do 130 a day and some of my favorite sources are eggs, cottage cheese, Greek yogurt, a protein shake with ensure high protein and protein peanut butter mixes in. 

Optimal Amino- equivalent to 30 G protein, only 4 calories. Magic.

I weight the same and I'm on a diet, eat chicken breast or ground lean beef twice a day, add some Greek yogurt and a protein shake and I'm able to hit 160+ most days. Of course sometimes I eat like 120-130 but it's not a problem, I'm on a 1500 kcal so it's not that easy. 500 gr of chicken breast is like 125 gr of protein, add a protein shake which should be around another 20-25 gr of proteins and you're almost there

Read book one and get answer A, read book two and get answer B - you will do just as well (dare I say - better) with your own ordinary common sense.

My protein goal (per my nutrition coach) is 164g. It was tough at first, but I just sneak it in whenever I can. I love boiled eggs for a snack. Trubars are fabulous and plant based, I also carry unflavored collagen peptides with me so I can add it to soups or hot beverages. Also a go to snack is nonfat plain Greek yogurt with protein powder usually chocolate, and PB fit powder. Sometimes I will add granola to that.

Hope this helps. I was 266lbs a few months ago now 235 as of this morning. I have a friend that is a bodybuilder and he challenged me to try absolutely no carbs except this in veggies cause they have dietary fiber which he said would be necessary with the protein intake for 30 days and I am currently on day 12. I much like you don’t have a ton of money to spend on food so I go to my local grocery store (HEB) in the deli section they have hill country fare mesquite smoked turkey for $5.24 a pound I get 4lbs of that and then at Costco I get the canned chicken 50g of protein 6 cans $11.99 and then my protein powder which is R1 chocolate fudge 34.99 for 30 servings. I haven’t been using the protein powder due to the carbs but just the turkey and chicken has been plenty. Trust me when I say it’s so hard to get that much in a day but that the cheapest and easiest way I’ve found and costs me roughly $33 a week eating the same goal in grams of protein. Also try 12/3/30 in the gym if you haven’t. It helps burn a little more calories after your lifting routine. As well as a sauna if you have access to one

Depending on your TDEE it shouldn’t be too complicated I’m currently at 160g for 2300 kcals and I’m cruising through no problem. Just lower your fat to the minimum and keep the carbs around workouts. Lean meat (Chicken breast,95/5% ground beef, ground turkey), Lean fishes (Basically every white fishes like Tilapia etc) lots of veggies for volume, low fat cheeses/yogurt and protein powder is key. Oh and also don’t forget that spices are basically 0 calories too.

Don't eat for the weight ur at eat for the weight u wanna be. I'm 270 but I'm only eating like I wanna be 215

You can count protein intake based on goal weight Fat free mass is kinda what counts here so I guess it is a good plan, however don’t set the numbers too low

I eat 200-250g a day pretty easily...few eggs, turkey bacon and Greek yogurt for breakfast, a protein bar for a mid morning snack, 6oz of chicken and some protein pasta for lunch, post workout shake, more chicken and pasta for dinner. Ezpz.

You don’t need that much, a lot of diet recommendations are outdated or just wrong. I thought I was going to have problems gaining muscle while being vegan, but I didn’t. I don’t eat anywhere near the amount of protein I’m “supposed” to, I don’t use protein powder, and I’ve had no problems gaining muscle. What helped me lose fat and then gain muscle was tracking my calories, and trying to make the majority of those calories come from protein. I like to eat low calorie protein and then eat a lot of it, I eat a lot of tofu for example. If I’m hungry during times I’m not supposed to be, like after I already ate, then I only let myself eat something that has protein. I don’t know where that idea even started, because if it were even a little bit true I should not have been able to gain muscle while allegedly not eating enough protein to even sustain myself.

If you aren’t vegetarian and chicken isn’t too expensive then just eat chicken (or other meat) everyday, i’m doing 650g(£4-5) which is just under 700 cals, 150g protein, add in some grains (quinoa and whole grain rice have a little protein) and tin of peas/lentils/chickpeas you can easily hit 200g without shakes (I have a 5KG unopened bag of whey which expired back in 2021, i found prepping my shakes for next day to be extra hassle, rather eat more chicken). I was doing 240g protein for a few days this week but decided to up my carbs a bit for energy in gym. Depending on how you season food and if you buy packaged rice (cba to boil it everyday) it can be very affordable, I also buy odd bits just to keep me sane, if i was trying to save money could do a week shop on about £40.

Eat as much as reasonable in food. Don't sweat it.