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  • too much protein?

    I've been tracking my food intake on cron-o-meter, and am surprised to see how much protein is in my diet. The macronutrient breakdown for the past week is carbs 19%, fat 48%, protein 33%. Protein intake averages 120-150g per day. My measuring of food is not very precise, though. I'm sure the meats I eat are fattier than what I'm recording due to limitations in the food choices database. But anyway, the numbers are still much higher than the recommended upper limit of 80g. (this is already from consciously trying to lower protein intake, replacing with starches). Carbohydrates come out to around 80-100g per day usually.

    I weigh around 105-110 lbs, around 23% body fat, nursing a toddler. I consume around 2000-2300 calories a day.

    Should I reduce protein intake?

  • #2
    Yes, replace with carbs, fruit preferably.

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    • #3
      33% doesn't looks too high. It's really hard to overeat protein.

      Keep in mind that most meats are roughly 50% protein, 50% fat.
      Disclaimer: I eat 'meat and vegetables' ala Primal, although I don't agree with the carb curve. I like Perfect Health Diet and WAPF Lactofermentation a lot.

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      • #4
        I overeat protein, have for years- no ill effects yet.
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        • #5
          Standard PB is 65-70% fat, 20% protein, 10-15% carbs. Enter you days food into a nutrition tracker, e.g. paleotrack.com. However be sure to check with your OByn or Pedia first for whatever you are eating. Also eat liver almost daily, take K2, D3 and Vit.D supplements.
          "When the search for truth is confused with political advocacy, the pursuit of knowledge is reduced to the quest for power." - Alston Chase

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          • #6
            Originally posted by magicmerl View Post

            Keep in mind that most meats are roughly 50% protein, 50% fat.
            Is this true of leaner cuts, e.g. pork loin?

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            • #7
              Originally posted by Cryptocode View Post
              Standard PB is 65-70% fat, 20% protein, 10-15% carbs. Enter you days food into a nutrition tracker, e.g. paleotrack.com. However be sure to check with your OByn or Pedia first for whatever you are eating. Also eat liver almost daily, take K2, D3 and Vit.D supplements.
              I eat offal-- liver (beef and chicken), kidney (pork), heart (pork), tripe, gizzard-- every week. The only supplement I take is magnesium. I don't consider doctors here good source for nutrition advice, they hand out the government pamphlet to lower cholesterol, encouraging vegetable oils and discouraging eggs, butter, etc.

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              • #8
                Originally posted by magicmerl View Post
                Keep in mind that most meats are roughly 50% protein, 50% fat.
                That is completely untrue.

                33% of daily calories as protein is nothing. When its more like 90% maybe you should start scaling back.
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                • #9
                  I don't think there are any seriously ill effects to eating more protein than recommended. If you like what you're currently eating, keep at it.
                  F 28/5'4/100 lbs

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                  • #10
                    When I eat much more than my target protein, I put on weight, even if I am running a significant calorie deficit.

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                    • #11
                      Pork loin with all the fat trimmed has 31 calories per ounce and 7.7 gms of protein.
                      7.7 gms x 4 cal per gram = 30.8 calories.
                      That makes pork loin with all the fat trimmed about 99.3% protein calorically.

                      95/5 ground beef has 38 calories per ounce and 7.4 grams of protein.
                      7.4 gms x 4 calories per gram = 29.6 calories.
                      Which makes 95/5 ground beef 78% protein and 22% fat calorically (not accounting for water in the product).
                      But your butcher isn't lying to you, s/he is using 95/5 by weight, not calories.

                      One problem with statements like “most meats are roughly 50% protein, 50% fat" is that there isn't a qualifier. 50% of what? Weight? Calories? And if it's weight, is there no water in this meat - there is, which is why most meat weighs less after cooking.

                      There are approximately 28 grams in an ounce (28.3). Using 50/50 by weight, a hypothetical product with no water would have:

                      14 grams of protein x 4 calories per gram = 56 calories
                      14 grams of fat x 9 calories per gram = 126 calories
                      For a total of 28 grams of product with 182 calories

                      Working backwards, let’s say I gave you a portion of a product and told you that it had 182 calories per portion. And that it is 50/50 by calorie. Now we have:

                      91 calories from protein / 4 cal per gram = 22.75 grams of protein
                      91 calories from fat / 9 cal per gram = 10.1 grams of fat
                      And it’s larger now at almost 1.2 oz.

                      IOW, the ratio of protein to fat by weight has gone from 1:1 to a bit over 2:1.

                      Anyway, I know most won’t have read this whole thing, but there are a few things to know in a world where we juggle grams and ounces:

                      -There are about 28.3 grams in an ounce.
                      -100 grams is about 3½ ounces.
                      -Protein and carbs are approximately 4 calories per gram. Fat is about 9 calories per gram.
                      -When a meat claims to be ‘only’ 5% fat, it is by weight, not calories.
                      -There is water in animal flesh, which is why the calories may seem to not add up, and also why, if you count calories, you should try to use raw weight as often as possible.
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                      • #12
                        Originally posted by Damiana View Post
                        I don't think there are any seriously ill effects to eating more protein than recommended. If you like what you're currently eating, keep at it.
                        I like what I'm eating.

                        I've always heard that too much protein is hard on the body, especially the kidneys, makes you age faster, etc. Just wondering how much of that is true...

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                        • #13
                          Originally posted by eKatherine View Post
                          When I eat much more than my target protein, I put on weight, even if I am running a significant calorie deficit.
                          Why do you think that is?

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                          • #14
                            Thanks for this explanation. Very clear.

                            I use raw weights when I enter the foods into the tracker.

                            Originally posted by JoanieL View Post
                            Pork loin with all the fat trimmed has 31 calories per ounce and 7.7 gms of protein.
                            7.7 gms x 4 cal per gram = 30.8 calories.
                            That makes pork loin with all the fat trimmed about 99.3% protein calorically.

                            95/5 ground beef has 38 calories per ounce and 7.4 grams of protein.
                            7.4 gms x 4 calories per gram = 29.6 calories.
                            Which makes 95/5 ground beef 78% protein and 22% fat calorically (not accounting for water in the product).
                            But your butcher isn't lying to you, s/he is using 95/5 by weight, not calories.

                            One problem with statements like “most meats are roughly 50% protein, 50% fat" is that there isn't a qualifier. 50% of what? Weight? Calories? And if it's weight, is there no water in this meat - there is, which is why most meat weighs less after cooking.

                            There are approximately 28 grams in an ounce (28.3). Using 50/50 by weight, a hypothetical product with no water would have:

                            14 grams of protein x 4 calories per gram = 56 calories
                            14 grams of fat x 9 calories per gram = 126 calories
                            For a total of 28 grams of product with 182 calories

                            Working backwards, let’s say I gave you a portion of a product and told you that it had 182 calories per portion. And that it is 50/50 by calorie. Now we have:

                            91 calories from protein / 4 cal per gram = 22.75 grams of protein
                            91 calories from fat / 9 cal per gram = 10.1 grams of fat
                            And it’s larger now at almost 1.2 oz.

                            IOW, the ratio of protein to fat by weight has gone from 1:1 to a bit over 2:1.

                            Anyway, I know most won’t have read this whole thing, but there are a few things to know in a world where we juggle grams and ounces:

                            -There are about 28.3 grams in an ounce.
                            -100 grams is about 3½ ounces.
                            -Protein and carbs are approximately 4 calories per gram. Fat is about 9 calories per gram.
                            -When a meat claims to be ‘only’ 5% fat, it is by weight, not calories.
                            -There is water in animal flesh, which is why the calories may seem to not add up, and also why, if you count calories, you should try to use raw weight as often as possible.

                            Comment


                            • #15
                              Originally posted by magicmerl View Post
                              Keep in mind that most meats are roughly 50% protein, 50% fat.
                              Yes. Meat which is about 18% fat is going to be 50% fat by calories.

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