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How many OUNCES of meat/protein a day?

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  • How many OUNCES of meat/protein a day?

    I have been reading how people say they ate 135 grams of protein etc. but how many OUNCES should a women eat a day? i measured my chicken and such out to 4 ounce individual servings. does it just depend on the type of meat? how many total ounces would a women need?
    I'm too stubborn to give up so I keep on trying.

    You're never going to get to the top of the stairs if you don't walk up them.

  • #2
    16 ounces = 1lb of meat = 454 grams of meat. Most meats come in at around 125g of protein per pound, roughly 25% of the weight. Some more, some less.

    You can play with different meat sources on a tracker, I personally use FitDay but there are others, my sister-in-law uses Spark people. So to get that 135 grams of protein from chicken, they probably ate around a pound of meat, or slightly more, or four to five 4 ounce servings.

    Edit: Forgot to add, the general rule of thumb is 0.7-1 gram of protein per pound of lean muscle mass, or roughly 2 grams per kilo of lean muscle mass. Take your weight, factor out the weight of body fat, and calculate from there.
    Fighting fibromyalgia and chronic myofascial pain since 2002.

    Big Fat Fiasco

    Our bodies crave real food. We remain hungry as long as we refuse to eat real food, no matter how much junk we stuff into our stomachs. ~J. Stanton

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    • #3
      That depends on how many pounds of lean body mass she has. Not all women are built the same. 0.8-1g per pound of lean body mass. From what I can tell, cooked meat has around 30g protein per 100g. 4oz is around 113g. So if, for the sake of making the arithmetic simple, we assume you have 100 lbs of lean body mass and want to eat 1g per pound, you'd need to eat roughly 333g of meat which is about 3 of your portions

      The easiest way to figure it is to go metric all the way through and just convert to ounces at the end.

      Protein goal * 3.33 = total grams of cooked meat needed. An ounce is about 28.3g.
      Last edited by DaisyEater; 05-27-2011, 03:25 PM.

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      • #4
        Ounces?
        LOL
        I measure my daily protein intake by the pound =)
        "You can always do more than you think you can !" Sensei Scash

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        • #5
          according to the guide above, i should be eating around 70-90 g of protein per day. honestly, i feel better when i eat around a pound of meat per day, but i'm also nursing so that likely affects my requirements (I'm 5'4" and 128lbs).
          my primal journal:
          http://www.marksdailyapple.com/forum...Primal-Journal

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          • #6
            Originally posted by Saoirse View Post
            according to the guide above, i should be eating around 70-90 g of protein per day. honestly, i feel better when i eat around a pound of meat per day, but i'm also nursing so that likely affects my requirements (I'm 5'4" and 128lbs).
            Well 90g of protein would be 400g of total cooked meat which is 14 ounces. So that is almost a pound right there.

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            • #7
              true. when i track (which i rarely do), i end up with around 130 g protein. i said around a lb of meat, but i also have yogurt, eggs, and cheese on occasion (and again rarely track so my 1 lb estimate is likely off). i've found that going down to 100g or less of protein makes me feel lazy.
              my primal journal:
              http://www.marksdailyapple.com/forum...Primal-Journal

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              • #8
                Maybe, but the important thing is that you know your body and are listening to it. So I'd say you're doing things exactly right, wouldn't you?
                Fighting fibromyalgia and chronic myofascial pain since 2002.

                Big Fat Fiasco

                Our bodies crave real food. We remain hungry as long as we refuse to eat real food, no matter how much junk we stuff into our stomachs. ~J. Stanton

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                • #9
                  thanks everyone, this is helpful!
                  I'm too stubborn to give up so I keep on trying.

                  You're never going to get to the top of the stairs if you don't walk up them.

                  Comment


                  • #10
                    exactly.
                    my primal journal:
                    http://www.marksdailyapple.com/forum...Primal-Journal

                    Comment


                    • #11
                      Originally posted by primalprincess7 View Post
                      I have been reading how people say they ate 135 grams of protein etc. but how many OUNCES should a women eat a day? i measured my chicken and such out to 4 ounce individual servings. does it just depend on the type of meat? how many total ounces would a women need?
                      Need? What protein is essentially needed for is body repair, and the amount necessary for that isn't that high.

                      Eating too much protein—as many people do when they get the "paleo" obsession—isn't likely to be a good thing. People living on an all-meat diet seem to have often been eating something like 80% of their calories as fat and 20% as protein (carbohydrate being negligible). Even all-meat doesn't necessarily mean that much protein. And too much can cause problems:

                      The Daily Lipid: Anyone Doing Paleo Without Liver, Bones, Skin, and Greens?

                      The Jaminets (The Perfect Diet) advise a macronutrient ratio of 65% fat, 15% protein, 20% carbs. That's not too far off what current hunter-gatherers eat with the figures adjusted somewhat to allow for the fact that in the past hunter-gatherers almost certainly ate more animal foods and less plant foods, since they hadn't been pushed into more marginal areas. It's also not too far off what human breast-milk is—again with the percentage of carbs dialled back a bit, since a baby would require more.

                      Something like 15 to 20 % of protein is probably about right.

                      How many ounces of meat that equates to depends. It's not only the composition of the meat—how much protein and how much fat on (and in) it—but what else you're eating. If you're eating other high-protein foods such as eggs, cheese, and nuts, you'd need less meat.

                      If you were eating the RDA in calorie for an average woman—around 2000 calories—you'd probably want to be eating something like 90 grams of protein. In terms of ounces of meat that's probably something like six to eight ounces a day—but I'm guessing here, and, as I say, it depends what else is in your diet. If you wanted an exact numerical handle on it, you'd have to plug your numbers into Fitday.

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                      • #12
                        Since I joined a beef CSA I'm consuming a pound of meat (at least) almost every day. Especially now that summer is almost here and I can throw everything on the grill, it's just so convenient and tasty. I never get tired of meat. Some days will be lower in protein depending on how fatty the meat is and what not, but for the most part I'm always at or above 1 gram per pound.

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                        • #13
                          Originally posted by Lewis View Post
                          If you were eating the RDA in calorie for an average woman—around 2000 calories—you'd probably want to be eating something like 90 grams of protein. In terms of ounces of meat that's probably something like six to eight ounces a day—but I'm guessing here, and, as I say, it depends what else is in your diet. If you wanted an exact numerical handle on it, you'd have to plug your numbers into Fitday.
                          To eat 90g of protein as meat, you'd need to eat more like 12 to 16oz of meat a day, double what you're thinking.

                          If you're guessing, you are better using FitDay or something similar to learn.
                          Fighting fibromyalgia and chronic myofascial pain since 2002.

                          Big Fat Fiasco

                          Our bodies crave real food. We remain hungry as long as we refuse to eat real food, no matter how much junk we stuff into our stomachs. ~J. Stanton

                          Comment


                          • #14
                            I used to do Body for Life by bill phillips which i always got good results so i like the rule of protein the size of my palm and carb/veggie the size of my fist for a meal. eating 5-6 meals a day. this is what works for me so maybe i will combine primal and body for life. i really don't like counting anything so i pretty much don't.
                            I'm too stubborn to give up so I keep on trying.

                            You're never going to get to the top of the stairs if you don't walk up them.

                            Comment

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