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Thread: which is it? 0.7 to 1 gram per pound or 0.3 to 0.5 grams per kg?!?! page

  1. #1
    BigJilm's Avatar
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    which is it? 0.7 to 1 gram per pound or 0.3 to 0.5 grams per kg?!?!

    Hi all, I'm only two weeks into primal living and have stalled my weight loss for the past six days. On reading the blueprint again, I'm a little confused by Mark's recommendation for protein intake in Chapter 8.

    He suggests 0.7 to 1 gram per pound (or 0.3 to 0.5 grams per kg) of lean body mass.

    OK, so I weight 222lbs (100kg).
    My body fat is 27%
    Therefore my lean body mass is 162lbs (73kg)

    So... assuming I go for the higher range of these targets I am looking to ingest:

    162 grams (based on pounds)
    36.5 grams (based on kilograms)

    Can anyone tell me if I've made an error in my calculations, or is this back to front?

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    What I figured was at 1g/lb of lean body weight, if I have 100lbs of lean body weight, that's 100g of protein, which I believe is about 14oz of steak, or about 3 chicken breasts, or a little less than 1lb of hamburger.
    Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
    I can squat 180lbs, press 72.5lbs and deadlift 185lbs

  3. #3
    DaisyEater's Avatar
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    I'm looking through chapter 8 in my ebook version and I only see the 0.7-1g per pound thing.

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    BigJilm's Avatar
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    Mines the paperback. On page 240, then again on pg 267.

    I'm guessing the reference to kilos is incorrect, should more likely be 2gm per kilo or even more.

    Just where I'm from we use metric so it seemed really low (even by CW standards!).

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    Hazy1966's Avatar
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    Hi BigJilm (I'm in Bris-vegas as well)

    Everything have read about PB, and on other great places such as Leangains suggests that you want keep your protein intake at about 1.5 to 2 grams per kg (which is pretty much 0.7 to 1 g per pound), averaged out over 4 days. For you at a lean weight of 73kg would want about 140 grams per day. It's more important to look for high quality protein sources rather than dwell on the exact number of protein grams.

    Hope this helps

    Neil
    Commenced PB Jan 2nd 2012.
    86.1kg, 23% bodyfat
    Last assessment January 26, 2014 - 79.4kgs & 14.6% bodyfat

    My goal is to:
    Maintain PB lifestyle of diet and exercise.
    Maintain weight of around 80kgs and 15% bodyfat.

  6. #6
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    The 0.3 to 0.5 grams per kg is a mistake.
    Converting 0.7g–1g per pound should be multiplied (not divided) by 2.2 to get ~1.5–2.2g per kg

  7. #7
    EliasFaust's Avatar
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    I'm guessing the reference to kilos is incorrect

  8. #8
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    Seems like they could both be right - 0.7-1.0 grams of "meat", which roughly translates to 0.3-0.5 grams of actual protein.

  9. #9
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    Generally reference point is .7-1g/protein/lb of LBM. This is a starting point, and differs between people and over time, and with specifics of diet, and with body type. That calculation tends to be for bell curve people. For instance, at just south of 200lbs of LBM, I don't eat close to 200g/protein a day, much less the 300-400g(1.5g-2g/lb/LBM) that's often recommended for people who lift heavy.

  10. #10
    HolyDuck's Avatar
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    Primal Blueprint Expert Certification
    It seems Mark has made a conversion error in the book (at least in the edition I have). If you go by the 0.5-1 g/pound that equates (roughly) to about 1-1.9 g/kilo.

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