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Thread: How to claculate protein? page

  1. #1
    Waterlily's Avatar
    Waterlily is offline Senior Member
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    How to claculate protein?

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    I don't know my body fat %.
    Looking at pictures of body fat % on the internet, I figure 25% maybe?
    I'm a 5'3'' female, 108-110 lbs, 38 yo.
    Moderatly active.

    I see these formulas to calculate how much protein I should eat and some of them are very different, I don't know wich one to use.

    I'm paleo, no grains/no milk products.
    Currently low carbs since doing low FODMAP elemination phase.
    Not afraid of eating fat.

    Can someone help me figure out how much gr of protein I should approximatly eat in a day?

    Thanks!

  2. #2
    Pinot-Girl's Avatar
    Pinot-Girl is offline Senior Member
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    I believe it's 0.7grams per pound of lean body mass, so minus your fat % from your total weight and you can work it out. I did mine last night for the first time, and will be tweaking a bit.
    Primal - June 3rd 2013
    Starting Weight - 150lbs
    Current Weight - 150lbs
    Goal Weight - 130lbs
    (Female / 5'4")

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    eKatherine's Avatar
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    I did a lot of experimenting because of the wide range of variation I found from what seemed to be reliable sources. I ended up somewhere in the middle. I am currently 5'4" and about 142 pounds, moderately active. My current target is about 80g a day. I have found if I don't get enough protein over a period of time I will crave protein and binge on it. If that happens, I go with it and increase my intake.

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    cayla29s's Avatar
    cayla29s is offline Senior Member
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    Quote Originally Posted by Waterlily View Post
    I don't know my body fat %.
    Looking at pictures of body fat % on the internet, I figure 25% maybe?
    I'm a 5'3'' female, 108-110 lbs, 38 yo.
    Moderatly active.

    I see these formulas to calculate how much protein I should eat and some of them are very different, I don't know wich one to use.

    I'm paleo, no grains/no milk products.
    Currently low carbs since doing low FODMAP elemination phase.
    Not afraid of eating fat.

    Can someone help me figure out how much gr of protein I should approximatly eat in a day?

    Thanks!
    I'm not really counting these days but for me i would guess I eat probably at 1 g per pound of lean body mass.

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    Waterlily's Avatar
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    Thanks!

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    picklepete's Avatar
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    10-30% of energy expenditure is the guideline I use. It's the main regulator of appetite so meat will tend to appeal or not based on our need.
    35//6'3"/180

    My peculiar nutrition glossary and shopping list

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    Waterlily's Avatar
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    Quote Originally Posted by picklepete View Post
    10-30% of energy expenditure is the guideline I use. It's the main regulator of appetite so meat will tend to appeal or not based on our need.
    I had to google 'energy expenditure' to know what you're talking about.
    Have no idea what mine is.
    I know I've always had comments about my eating a lot for such a small person. I think I need lots just to get by an average day.
    Like this: Meat will tend to appeal or not based on your need.

  8. #8
    peril's Avatar
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    About 80g should be fine. Adjust according to feedback from your body. If you feel cold, losing hair or not losing weight then try increasing it a bit
    Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

    Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

  9. #9
    Waterlily's Avatar
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    Quote Originally Posted by peril View Post
    About 80g should be fine. Adjust according to feedback from your body. If you feel cold, losing hair or not losing weight then try increasing it a bit
    I did a quick calcul and it looks like I'm eating close to 80g a day.
    Today for example, I had this:
    3 eggs (18 g of protein)
    black cofee
    herbal tea
    2 bison patties (65 g of protein)
    zucchinis
    carrots
    3 pieces of dark chocolate (6g of carbs only!)
    3 tbs of coconut oil and some more for cooking

    I don't know about calories, don't like to count, so complicated but hope it's enough!
    Oh! and I feel warm for the first time in my life!
    Especially since I've been using coconut oil in my cofee, I can feel the warmth not long after.
    Last edited by Waterlily; 08-04-2013 at 04:39 PM.

  10. #10
    Neckhammer's Avatar
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    Yup I agree that around 80g looks good.

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