James Smith calculator

[mightyducks]

I read another thread where it recommended using the Jame’s Smith calculator to work out your calories and protein goal , I’ve just done it and it recommended 133g of protein a day , and 1700 calories,. 133 grams of protein seems huge , I have no idea how I would reach that amount during one day, and stick within that calorie goal. Just looked at MFP and today I managed 55grams .Does any body here manage to eat that amount of protein?

I've been aiming for 100g a day and struggling but just about getting it. I think I'd struggle to get to 130g! Protein shakes are essential for me making it to 100g x

I need to do a protein shake each day, sometimes a protein bar, and eat a lot of fish or turkey.

Thanks yes need to look into protein shakes then I guess , still think I’ll struggle to reach that target

I've found that fish can be a good, low calorie way to up protein intake even though I'm not keen on it. Like the little John West Infusions tins are about 28g protein and 180ish calories. Fresh fish is even better though, I get smoked basa fillets which are about 130 calories and 26g protein. Hope this helps!

A scoop of protein powder in 100g Greek yogurt.

Protein bars, protein yoghurt with a handful of blueberries, hard boiled eggs

I have been managing 120g/day for a while but my coach recently put me up to 140g a day which is tough. I eat a lot of:

• eggs
• bacon medallions
• Spinach
• babybel lights
• Greek yoghurt
• protein granola
• smoked salmon
• salmon
• prawns
• chicken
• tuna
• fulfil protein bars
• now adding scoops of protein powder to yoghurt as per pp to increase it that but more

Having focused on protein intake whilst upping training since September I have really improved muscle tone, become leaner and lost about 10lbs.

Have decided to start a calorie deficit diet tomorrow. Have found a calculator that says I shoukd start on 2000 cals. (I have a lot to lose) The calculator says 1200 cal carbs 600 cals fat 200 cals protein- I'm a bit surprised at that balance..
Does that seem right..

I drink a shake every day as I don’t want to eat a ton of meat! Also I get protein Alpro products and things like that

I am trying not to eat dairy, it really doesn’t agree with me 😭

Yes, the James Smith calculator is actually a great tool because it gives you a personalised estimate based on your goals and stats – but I totally get how 133g of protein can feel like a huge jump, especially if you're currently hitting around 55g.
One thing that really helps is breaking your protein goal down across meals and snacks. For example:

• Breakfast: Greek yogurt with protein granola (20–25g)
• Lunch: Chicken breast or tuna salad (30g)
• Snack: Protein shake or bar (20–25g)
• Dinner: Lean meat/fish with lentils or quinoa (30–40g)
• Evening snack: Cottage cheese or boiled eggs (10–15g)

Also, tracking on MyFitnessPal is great, but sometimes it helps to pre-log your meals for the day to see how you can hit that target more easily.
Give it a few weeks – your appetite and habits will adapt, and it’ll feel a lot more manageable. The calculator’s goal is to support fat loss while preserving lean muscle, which is why that protein number can seem high at first.
Hope that helps! Anyone else find good high-protein go-to meals?