How much protein do you eat a day?

[Titsinknicks]

I'm being nosy. I have a restricted diet so always prioritise protein.

If you're using MFP to count calories you can also see how much protein etc you're getting.

As far as I know it should be 1g per 1kg. So I keep with that. Little bit below, maybe 10-20g depending on a day because I am BIG and it would be bit too much😂

130g to 150g protein per day vary between 1600 and 2000 Cals.

It is actually 0.75-0.8 gr per kilo, 30 gr of which should be eaten in a single serving.
Since the body has no storage system for excess protein, they will be turned into sugar then fat.

I have about 20g which I know is shockingly bad (I weigh about 55kg)

Yes @gypsywater it is bad for your heart. Insufficient proteins will cause muscle loss and since the heart is a muscle, it will weaken your heart. It will also increase bone density loss and affect your hair and nails.
20gr is way too little, dangerously so, especially in a covid pandemic when insufficient protein also reduces your ability to fight infection.

I weight around 53 kgs and try to reach 42 gr/day and follow a plant based diet
Nutritional yeast is a good way to boost proteins.

Oh wow some of you doing so well! I weigh 76kg and aim for 60g but I don't always get there. I've had weight loss surgery so am restricted on how much food I can get in. Protein fills me up really quickly. But I feel ok and my stats are ok (for now!)
I try and prioritise eggs, fish and chicken and steak and have high protein snacks (10g each protein if poss). I should maybe consider supplements but I bloody hate them, and I'd rather have proper food.

Looking at days this week I've had 64g Monday, 60g Tuesday, 72g Wednesday, 63g Thursday , I didn't count yesterday and today only 12g and 201calories. Treating myself to KFC chicken for dinner so that will help!!

I got collagen protein and use half a portion a day. Gets me to the right numbers easily. Plus. Collagen😁
That's very much needed in my case

@Titsinknicks you are eating more than enough protein, there is no need for you to supplement.
You are right to focus on proper food rather than junk and supplements.

I agree that it's always best to get these from antural sources. However, in some cases it's bit too much if I count the 0.8 per kg I still need cca 100g. Op is doing very well naturally. I have it spread over meals and snacks and the half portion of collagen protein supplement.
I do take that collagen protein for the collagen too even though I try to have it in my natural diet. I am trying to prevent too much loose skin. My skin is amazing now after couple of weeks on it and my DH's knee stopped hurting So it's not all bad.

@SchrodingersImmigrant I think you got your calculation wrong. I didn't specify that there is a different formula when people are quite overweight which is IBW (ideal body weight) + 0.25 of excess body weight times 0.8 . It is called the adjusted weight when calculating nutritional requirements.

Based on what you write, you are about 125 kg (125x 0.8 = 100 gr of protein)
excess weight = current weight - ideal weight ( let's say 70) 125-70, so an excess weight of 55 kg.

Then you use the formula ideal body weight (70) + 25% of excess weight (13.75) which gives you 84 rounded. So you calculate 84x
0.8 and your protein requirement is actually 67.2.

I hope it makes sense.

I used some website to tell me how much should it be and I see it was not a well calculated risk
Thanks for that! Does it take into an account trying to build muscles ir is it still the same number?

A body builder training for a competition and spending 5 to 6 hours at the gym tearing and ripping their muscles apart to increase them in size might need more, but not a normal person.

The adjusted body weight doesn't only calculate the nutritional requirements but also correct the caloric expenditure, which would otherwise be overestimated.

Since we are talking about needs, it is important to stress that after the age of 65, the needs are greater.

I don’t know any numbers as I don’t track
But... a lot!

Chicken most days. Lots of lentils. Lots of tuna and salmon. Protein packed yoghurts. Lots of the high protein food I find very tasty, hence eat a lot of it!.

You can eat as much protein as you like - as long as it's within your calorie budget and as long as you like it.

Protein is important not only when training but also when dieting as it helps you to retain muscle mass, keep you satiated and also increases calories you burn.

An absolute minimum for health and to prevent protein malnutrition is 1.2g per kg of your body weight.

ranges for optimal health sit between 1.6-2.2g per kg of your body weight.

:)

you don't need to worry about consuming too much in one sitting.
once you know your daily target, divide it by the number of meals you consume per day and that will be the amount you should aim to consume with every meal but do not stress or worry if it doesn't;t happen :)

Let me know if you might have any questions :)

My average protein this week has been 52g per day and I've made an effort!

@nutriandfit

You can eat as much protein as you like - as long as it's within your calorie budget and as long as you like it.

Protein is important not only when training but also when dieting as it helps you to retain muscle mass, keep you satiated and also increases calories you burn.

An absolute minimum for health and to prevent protein malnutrition is 1.2g per kg of your body weight.

ranges for optimal health sit between 1.6-2.2g per kg of your body weight.

:)

you don't need to worry about consuming too much in one sitting.
once you know your daily target, divide it by the number of meals you consume per day and that will be the amount you should aim to consume with every meal but do not stress or worry if it doesn't;t happen :)

Let me know if you might have any questions :)

What a load of rubbish. @nutriandfituou are extremely ill informed and your beliefs come probably from internet than peer reviewed science. Excess protein promotes disease and ageing. The risk of developing type 2 diabetes increased by 20-40% for every 10 gr of protein above 64 gr per day. Many studies even suggest an increase in overall mortality. Too many protein will increase your insulin levels and promote the IGF-1 pathway that accelerates cancer and ageing.

Your claims are not only untrue but dangerous to MNetters reading this.
Above the age of 65 you need more protein, but up to 65, your needs are covered with 0.8 max per kg.
If severely overweight you need to use the adjusted weight to calculate needs

Actually, in the UK, the requirements are even lower 0.75 gr for adults www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/protein.html?start=2
I repeat not talking about ageing population
Other countries (Germany, Switzerland, Austria) www.ncbi.nlm.nih.gov/pmc/articles/PMC6492513/

USA
health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-7/

Of course one can exceed the recommendations, but your statement An absolute minimum for health and to prevent protein malnutrition is 1.2g per kg of your body weight. is false and do potentially do harm

Signed up to this a couple years ago. Didnt like Richie at first but he knows what he is talking about.
I am curently on WW and not sure I like it so think im going to go back to them, the only downside if you have to sign up for a year now

Looking back over the past couple of weeks on MFP I eat between 60-70g of protein per day.

I am approximately 76kgs.