Seen a few recommendations that vary from 1 G protein to 1.5 G protein. What do you recommend and do you base this multiplier to the desired weight goal (and not to current weight)??
Thank you.
Knowledgeable Elite ~ Respected Female Leader ~
Seen a few recommendations that vary from 1 G protein to 1.5 G protein. What do you recommend and do you base this multiplier to the desired weight goal (and not to current weight)??
Thank you.
Associate Member
Activity level - Protein needs (grams)
Sedentary - Weight in pounds X .4
Active - Weight in pounds. X .6
Competitive athlete - Weight in pounds X .75
Light body-builder - Weight in pounds X .85
Elite-AR-Hall of Famer
is this lbs LBM or total weight ??Originally Posted by Provita
do u have a link to where u got this?
is this female specific?
Associate Member
http://www.health.com/health/article...410520,00.html
Knowledgeable Elite ~ Respected Female Leader ~
Thank you. Using this formula and Girly shooting for 130 lbs and for calculating purposes, lets say I was a light body builder.
My total grams of protein is 111.
Using macros of 50/30/20 my total calories for a day is 888.
Well no wonder I ain't losing any weight!
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
...repost
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"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
Elite-AR-Hall of Famer
u cant figure ur daily caloric needs by a protein requirement chart.. (LBM x 15) is a good starting point IMO.
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
correct. You multiply your prot. X 4 to see how many calories that is JUST in protein. LBM x 15 is also what I use to get caloric needs.
~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
Knowledgeable Elite ~ Respected Female Leader ~
True. I was just backing into the total using my mad math skills.
I use 12 or 13 as multiplier for gals. 15 too high for females IMO.
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
lol, that chart is no good. that would be equal to saying men only need 200 iu vitamin D.
GGR, go with LBM x 1.25 (you can multiply that result x 4 to see how many calories that is)
~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
Knowledgeable Elite ~ Respected Female Leader ~
It's 1300 total cal and seems more realistic.
I have been searching for more information and many sources say as low as 46 G protein for a gal based on FDA guidelines. Highest I located is 1 g multiplier. Interesting. All over the map and all seem low!
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
Yeah, well most resources are old. At 6ft tall, I am told by everyone that my normal weight should be 165. lol. Otherwise I'm fat!
~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
Elite-AR-Hall of Famer
yeh mine too and i weigh 190lbs in my avi.. and this is at 5'9" <10%
Beach Bodybuilder ~Elite-Hall of Fame~
Ya fat fvck
yeh mine too and i weigh 190lbs in my avi.. and this is at 5'9" <10%
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Beach Bodybuilder ~Elite-Hall of Fame~
GGR the amount changes depending in your goals and macro split.
If you are trying to build muscle you have a much greater requirement than that of Miss C Potato which is whom your FDA probably base their recommendations.
If you are cutting and trying to, at least, maintain your LBM you will, arguably, have a greater need for more protein than if you were in maintenance. Particularly if you have a low intake (<20%) of carbs.
On the other hand carbs are 'protein sparing' meaning that if you are bulking you may need only the same, or even less, than if you were in maintenance/cutting.
It really is about working out how your body reacts to what you put in it against the type if training you do and the results you achieve. It's why 50/30/20, 40/40/20 is only a guideline and that things need fine tuning constantly. My current bulk is something like 38.8/42/18.2
Now that I've simplified that for you (
Any help?
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Senior Member
At maintenance and above 1.1 - 1.2
When dieting 1.2 - 1.4
This is Lyle McDonalds recommendation from his protein book.
Knowledgeable Elite ~ Respected Female Leader ~
This sounds much more reasonable! Thanks for the post.
Senior Member
No probs
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