Recommended Grams of Protein for Gals

[GirlyGymRat]

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.

[Provita]

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

[--->>405<<---]

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

is this lbs LBM or total weight ??

do u have a link to where u got this?

is this female specific?

[Provita]

is this lbs LBM or total weight ??

do u have a link to where u got this?

is this female specific?

http://www.health.com/health/article...410520,00.html

[GirlyGymRat]

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

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!

[austinite]

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)

[austinite]

...repost

[GirlyGymRat]

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)

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!

[austinite]

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!

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!

[--->>405<<---]

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!

u cant figure ur daily caloric needs by a protein requirement chart.. (LBM x 15) is a good starting point IMO.

[--->>405<<---]

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!

yeh mine too and i weigh 190lbs in my avi.. and this is at 5'9" <10%

[austinite]

u cant figure ur daily caloric needs by a protein requirement chart.. (LBM x 15) is a good starting point IMO.

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.

[GirlyGymRat]

u cant figure ur daily caloric needs by a protein requirement chart.. (LBM x 15) is a good starting point IMO.

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.

[Back In Black]

yeh mine too and i weigh 190lbs in my avi.. and this is at 5'9" <10%

Ya fat fvck

[GirlyGymRat]

Ya fat fvck

This board has a no flaming fat folks policy!

[Back In Black]

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 ( ) your protein intake should increase if you move into taking AAS.

Any help?

[951thompson]

At maintenance and above 1.1 - 1.2

When dieting 1.2 - 1.4

This is Lyle McDonalds recommendation from his protein book.

[GirlyGymRat]

At maintenance and above 1.1 - 1.2

When dieting 1.2 - 1.4

This is Lyle McDonalds recommendation from his protein book.

This sounds much more reasonable! Thanks for the post.

[951thompson]

This sounds much more reasonable! Thanks for the post.

No probs