How much protein should I be having?

[MyLittlePony25]

I’ve just joined the gym a few weeks ago, with the aim to continue to lose weight but also gain some muscle. I go to the gym 4 days a week minimum and usually in there for an hour and a half.
MFP says that my protein goal today is 75g and this varies anywhere from 65g to 80g a day depending on how much I do.
But then I used another site to work out my TDEE and it said if I was cutting, I should be aiming for 155g. And other sites say I should consume anywhere from 100-136g daily.


The last couple of days I have been aiming for 100 as I have felt that MFP is too low but should I be aiming for more than that?

thank you in advance!

 

[no-no]

Are you doing strength training at the gym? There are a lot of variables when it comes to this, it can be a minefield. I haven’t fully-explored it but currently aim for c100g protein (2g per kg). I think you should be having the same regardless if it’s a rest day or not, according to the ‘proper’ coaches I follow.

 

[MyLittlePony25]

Are you doing strength training at the gym? There are a lot of variables when it comes to this, it can be a minefield. I haven’t fully-explored it but currently aim for c100g protein (2g per kg). I think you should be having the same regardless if it’s a rest day or not, according to the ‘proper’ coaches I follow.

yes I’m doing strength training with a bit of cardio. So I do two days legs & core work, 2 days of arm, back & shoulders and then half an hour of cardio on those days as well. I plan on increasing the cardio at some point, maybe even adding in a cardio day or a swim day when I get a bit more confidence.

yes, I read 1.2 to 1.8g per Kg too so MFP does seem to be wrong. Think I’m going to aim to increase at least to 125g and see how I go. I never really ate meat or much protein at all before and as such was chronically anaemic (years of anorexia and bulimia and then binging in 2020). So I’m trying to retrain my brain and include healthy fats too and it’s all so much to consider

 

[no-no]

yes I’m doing strength training with a bit of cardio. So I do two days legs & core work, 2 days of arm, back & shoulders and then half an hour of cardio on those days as well. I plan on increasing the cardio at some point, maybe even adding in a cardio day or a swim day when I get a bit more confidence.

yes, I read 1.2 to 1.8g per Kg too so MFP does seem to be wrong. Think I’m going to aim to increase at least to 125g and see how I go. I never really ate meat or much protein at all before and as such was chronically anaemic (years of anorexia and bulimia and then binging in 2020). So I’m trying to retrain my brain and include healthy fats too and it’s all so much to consider

It is a lot to consider and to be honest, I’m lazy with tracking/macros etc. I like strength training for mental health benefits and can easily get 100g protein a day on a vegan diet. I would recommend following some good coaches on Instagram if you have it (not fitness-fluencers or whatever they’re called ). There’s some very good free advice from knowledgeable sources. You don’t need to add more cardio for large loss.

 

[MyLittlePony25]

Oh I completely agree with the benefits for mental health. I am finding strength training helping me more than cardio has ever done.

I love scrolling through the coaches on insta, it’s super addictive

 

[Giggling Squid]

I recommend using either if it fits your macros or James smith’s macro calculator. They’re all pretty much they same but they’ll give you an accurate ish start point - I’d never ever trust the ones that MFP gives you. Also, I’d recommend turning off the ‘eat back calories burnt’ thing (I can’t remember what it’s called as I moved to nutracheck a while ago) but if you’re aiming to lose weight, I’d look at the gym as a way to increase calorie burn as ultimately eat less/move more and a calorie deficit is the way to lose large. You’re much better off eating consistently slightly more calories and not adding calories you burn while exercising

 

[Roseannanna]

I’ve just joined the gym a few weeks ago, with the aim to continue to lose weight but also gain some muscle. I go to the gym 4 days a week minimum and usually in there for an hour and a half.
MFP says that my protein goal today is 75g and this varies anywhere from 65g to 80g a day depending on how much I do.
But then I used another site to work out my TDEE and it said if I was cutting, I should be aiming for 155g. And other sites say I should consume anywhere from 100-136g daily.


The last couple of days I have been aiming for 100 as I have felt that MFP is too low but should I be aiming for more than that?

thank you in advance!

The James Smith Macro Calculator is the best one