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  1. #1
    Registered User Xavaneptus's Avatar
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    Question Please help me refine my protein intake amount (weight loss)

    30 years old, 174 cm (5'9") in height.

    I started at 108 kg (238 lbs) about 3 months ago. I have been aiming for a diet of 170g of protein and 70-80 grams of fat, plus a multivitamin and one apple in average, with as little carbohydrates as I could manage. I alternate between weightlifting and cardio each day. Today I recalculated my macros and apparently I had made a mistake with the protein amount. I'm not interested in eating more than I have to to avoid muscle cannibalism, you see. I'm not going hungry and I don't have low energy.

    According to the sticky:
    Minimum protein amount: 0.7 * 176 (ideal lbs) = 123 grams of protein

    So apparently I've been eating more than strictly necessary. I could reduce one shake per day. I don't like the shakes, and them and the meat gets a bit expensive for me. I would like some confirmation before deciding, though. I realize my caloric deficit is already pretty high, so I'm checking with this community just in case I'm going too far with this extra step.

    In case you're wondering, I'm at 97.5 kg (215 lbs) now, and I've gained a moderate but proud amount of muscle. My face is more oval than round now.
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  2. #2
    Registered User Jcart159's Avatar
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    Bro you left out a very important part of the quote:

    Protein minimum: 0.7 gram per pound of bodyweight (or target/ideal weight in the obese).
    You are not obese. Set your protein closer to 0.7 of your current bodyweight of 215lbs to be a bit safer. Eating 125g for a 215lb guy is a bit low in my opinion.
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  3. #3
    Registered User Xavaneptus's Avatar
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    Xavaneptus is offline
    Originally Posted by Jcart159 View Post
    Bro you left out a very important part of the quote:
    You are not obese.
    I am obese. That weight isn't muscle. See attached image.
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    Last edited by Xavaneptus; 02-21-2020 at 01:52 PM.
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