Could use some protein-per-pound advice, please

[chazy123]

Hey all,

I’m a 5’9” male, 145lbs, “skinny fat” with some belly and face weight to lose, looking to gain muscle, mostly for posture/back issues. I have a solid 4-day workout routine, plus 5-6 mile hike every weekend. But diet’s challenging.

I’m aiming for and usually getting 125g protein per day. It’s not that hard, but I could use some input on this range plus calorie goals. I’m not trying to get huge, but absolutely need to put on some muscle. I’m currently eating ~1,600 calories per day. Does this protein-to-calories ratio sound correct, or should I make adjustments? If so, where? Thanks in advance!

 

[deacongirl]

@chazy123 American College of Sports Medicine says people who lift weights should get between .5 and .8 grams protein per pound https://www.acsm.org/docs/default-s...ein-intake-for-optimal-muscle-maintenance.pdf

So for you that is about 116 g at the higher level they mention.

Have you calculated your TDEE? I think you could eat more calories and still lose fat if that's what you are looking to do. Use a TDEE calculator as a starting point.

 

[chazy123]

@deacongirl This is really helpful, thanks! I hadn’t used a TDEE calculator and you’re right; I can definitely consume more calories. Not trying to lose what little muscle I have/slow new muscle growth.

 

[deacongirl]

@chazy123 The USDA calculator is pretty good https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator

Take the estimated daily caloric needs number that it gives you and subtract 500 and with that level of daily calorie intake you would drop about 1 lb of fat per week, give or take.

 

[chazy123]

@deacongirl Thank you! Yep, I definitely have room for more calories.