What is Protein?

I know this is an older resource but thank you for posting it! I got myself all turned around with calculations and wasn’t sure if I should be using total weight or lean body mass or what to do the equation. Really appreciate having a RD post this so I can trust in it!

What happens if you're aiming for the calorie deficit only right now and not paying so much attention to the macros? I am usually under on my protein per day, but still eating in deficit. I know I need to tweak, but does this mean you wouldn't lose weight "as fast" or....? Would protein help you lose faster or am I misunderstanding this?

This is soooo helpful!!!

Is it true that not all proteins are created equal? Some are better than others?

What’s your favorite tracking app? I need to break up with my weight watchers one. :)

Great info - Thanks so much, Zach!

This helped so much. I was trying to reach 150 grams a day on the low end (0.8). I was not doing the conversion. Now I feel like I can do this and have a goal to work towards. Thank you!

Ok. I had to go back and re read it.. I’ve been trying to hit 150 g or so a day. But some days it’s a struggle. So even if I hit the lower end some days I should be ok ???

Yes, it is low. This is the lowest you would go to support your body. You will want to increase from there towards the higher end.

Zach Coen

That is per day. But as Sheena mentioned, that is the low end. That number is basically to support basic body functions. You’ll want to increase from there.

Zach Coen

I used the formulas he gave, what I came up with seems low; hence my question.

Just in case you are waiting he does mention this in the content “ In this infographic, there is an example at the bottom demonstrating how to find your protein range. The example uses the LOW end. This number is a good starting point for people who are not used to eating a lot of protein. As you consistently hit that target, slowly increase that number until you are closer to the 2.2g per kg of bodyweight (or 1g per lb of bodyweight).”

Just in case you are waiting he does mention this in the content “ In this infographic, there is an example at the bottom demonstrating how to find your protein range. The example uses the LOW end. This number is a good starting point for people who are not used to eating a lot of protein. As you consistently hit that target, slowly increase that number until you are closer to the 2.2g per kg of bodyweight (or 1g per lb of bodyweight).”

I’m about 210, by these calculations it’s saying 78 grams of protein daily?? Is this correct.. it just seems low from other stuff I have read..

In doing the calculations, it comes out to 50 grams of protein for me, is that per meal or for my all day intake?

If you feel good in that range, stick to it. If your goal is fat loss, you still need to be in a slightly calorie deficit, so you don’t want to force food just to hit your protein and risk pushing yourself out of your deficit. If you’re seeing results, keep doing what you’re doing 💪

Zach Coen

I'm currently at 320lbs, estimated body fat in 25-33% range, so I'm always a bit daunted by the 2.2g per body weight. I try to make protein 35% of my macros, so I tend to get 170-220g of protein. I'm also doing strength training 4x a weekly and adding in some walking.. should I be adding additional protein to that, do you think>

geminigrey

Most collagen supplements lack the amino acid tryptophan. But you can still count it towards your protein intake.

Zach Coen