FINALLY I found the information that I needed. I suspected the 1.2 - 1.6g per kg couldn't possibly scale up to really obese people. I weigh 125kg so I'd need an absurd amount of protein with this math, but I can actually just use my goal weight (75-80kg) to sensify it. I'm 170cm to those wondering. Subbed.
I watched other explanations of different protein requirements and your diagram and the 3 options, I was able to understand. I've been on a 172g protein intake and it's to much for me to achieve on a daily basis, but with your calculations are more realistic and practical for my requirements. I don't train religiously but like to have an ideal number to target.Thank you so much
This is so helpful! My result came out to 83, which I'm surprised because I've heard so many times before that a healthy adult female should only need, on average 45-50g protein.
Love these quick to the point videos. I was always told to take 1 gram for every pound of body weight. That is working out and cardio 5 days a week. Thanks for the advice.
I calculate mine by how tasty it is! 😃I found when I started Keto and OMAD, I wasn’t eating quite enough protein despite keeping it around 25%. For exercise and stamina, I needed to up it to over 30% and the difference was incredible! You’re a star Autumn! ♥️
How do you calculate your protein? I mean a piece of meat has about 18-19% proteins. A Grasshopper on the other hand has about 80% protein. I mean I'm 93Kg, I should probably be 85Kg, as I'm 178cm, however if I start working out my weight gains quite quickly, I would reach a match weight of 103-105Kg if I work out every day, at least that's what I ended up doing Trikke twice a day( 18Km each ride ) and pull ups( I increased gradually to just below 90 reps fingers towards me and 12 fingers away from me ) mainly.
I am curious to give this a try and see how it affects my hunger. In the back of my mind I have been concerned about overdoing the protein, but apparently I need to go all in, lol! I am active a lot too, and so I'm willing to bet pushing my protein numbers up according to this calculation will have a very positive effect on things. I'm excited. Thanks so much for this quick video chalk full of vital information, these video types are the best! :D
Not sure if Autumn will see this but here is where I struggle. If you have a BMI of over 30 then use your goal weight. I am currently 250 lb, my goal weight is 160. With that being said, I am currently eating about 160 g of protein a day, personally I think it's so much food, however if I calculate based on my goal then I should be around 101g. That is big difference.
I have heard that you should eat your goal weight in protien and match that amount with carbs + fat so my goal weight is 150 so 150 grams of protien and 150 grams of fat+carbs.
Over 30BMI yes use goal weight, but not in pounds for calculation, use your weight in KG- so multiply the (respective) 1.2 -1.6 by 72kg(160lbs) autumn does say this at the end of the video. She talks fast, but I do to so I’m used to it❤️
@@stephfoshoworlduse your ideal weight…or your goal weight (as long as is reasonable) first me I’m 160, my body feels gd at 140, so I use 140 to calculate my protein requirements (but 140 divided by 2.2 bc you will use that number in KG)
Hi Autumn, stumbled upon your channel roughly 2 weeks ago. I can’t tell you how much improvement I’ve seen! I got your Nerdy cookbook, Purity coffee, bone broth and watch all the videos. You are very generous to put out so much info. I just love it😊. Intermittent fasting really puts food in its proper place. Now I want to try the wine you recommended:). Finally, someone with the credentials to back up the content. The food tastes great! This is awesome!
POSTPARTUM + NURSING MAMAS we need to be taking our postpartum needs into account here! I chose to start with 1.4 but we can always adjust. Autumn, I don't know if you have kids, but if you have any insights on protein postpartum that would be great!
This ended up being 40g less than I was aiming for when I was using the 1g/lb of ideal body weight guideline! That's a relief, because 140g in two meals a day has not been consistently achievable. 😅
Additional caveat: post-menopausal women need more than that - about 1 gram of protein per day per pound of body weight OR 150 grams a day if you weigh over 150 pounds. I'm post-menopausal and I was unable to lose even one single pound while eating about 100 grams of protein a day and keeping calories around 1500 a day -- until I increased my protein to around 140 grams a day AND started weight lifting. That's when the inches and weight started decreasing. I lost 5 inches from my belly and 9 pounds in about 6 weeks once I did that.
interesting, im 246lbs which means my Bmi is over 30 so you said use your goal weight instead which i’m glad you use the 150 equation because that’s my goal weight and i only need to eat 95 grams of protein that is wayyyy more achievable than 100 and above everybody was telling me to do thank you so much ❤️
Thank you this is so helpful. Most of the calculators online say I need so much protein it’s crazy. It just didn’t make sense to me to go by my current weight. This make way more sense. Thanks so much!
Hey Autumn, great video! I’ve been consuming way more protein than this calculates. Is there a down side to consuming more proteins if it’s within my calorie goals. Thanks!
There can be a downside to too much protein, especially if fat isn't consumed alongside it. Excess protein beyond our needs have the potential of being converted into glucose.
Love your videos! How do male/female needs factor into this formula? My husband and I weigh the same amount (145-150 lbs). He’s much more muscular than I am, but I’m working on losing body fat and gaining muscle. Do we have different protein needs?
autumn. good luck helping me on this one!!! I am 6'4 and weight 290. I lost 50 pounds thus far. I take wegovy, but have plateaued. I have a TON of viseral fat under my abdominal wall. I know this because I went to the plastic surgeon yesterday for a consultation for a tummy tuck. I do have a good amount of hanging skin already, but its still mostly the viseral fat that they cant remove. I figure I wanna get down to around 250 lbs. So I took your 250 goal and divided by the 2.2 and multiplied by 1.4. I got to 159.096 grams of protein per day. There is zero chance I can eat that much while on wegovy. When I eat too much, i feel gross. But what can I eat to get me near that number? I am also on TRT and i lift 5x a week.
This is helpful, but curious why so many folks online talk about 130g of protein... it seems like they are multiplying by their weight in lbs rather than converting to kg first, as you explained. Are all these people just misinterpreting the formula?
I’m 227 and 5’4, 21 years old (took me 10 months to loose 10 pounds from screwed advice). And soo many people (nutritionists coaches) have told me I should be eating atleast 130 grams of protein. My goal weight is 140 long term. And according to the calculations I should be eating roughly 90 grams of protein 🤯. So now that has me questioning if I’m over eating. I work out at least 4 times a week (lifting and cardio for about an hour and a half). And walk atleast 4 miles on one of my rest days. With so much info out there. I never know if I’m under eating or overeating. I’m slowly backing away from processed and refined foods. And have now started to prioritize qaulity sleep and cutting excess sugars. Any advice??
Thanks for the video. I'm looking at roughly needing 120g of protein per day but do 16 hours fasting and only eating twice a day. Is 60g of protein per meal going to be efficiently absorbed or should I have another smaller meal in between (mid-afternoon) with say 30g of protein in it? Keeping the fasting pattern going after a couple of years whilst resistance training to build muscle three times a week has become a bit confusing in terms of what's best, drop the fasting and have smaller meals throughout the day or stick to two meals with the large protein hits.
Thank you! Always believed it was 1g+ per lbs (I’m American). Getting 160g+ of protein a day seemed impossible and expensive. My results come out to ~87g per day.
I’m 250LBs Weight goal is 210LBS I’m getting 133.5 grams of protein ? Is it correct? And if so can I drink those grams of protein in 2 serving 66.7 grams mid day and the other 66.7 in the afternoon?
Hi,, I'm new to yr channel. I love it! I weight 220 and want to lose weight. According to your calculations, I should be eating 140gm of protein. Want can I eat if im vegetarian and still want to stay in a calorie deficit of 1650 - 1700cal per day?
My personal trainer has me consuming 45% of my macros in protein, 30-35% carbs and 20-25% fat to help build muscle, which is about 200g protein a day, more than double the 90g recommended here. I’m 5’6, 125lbs, ~18.5%BF female. It’s definitely a lot of protein...what macro percentages do you recommend instead if I’m looking to keep recomping? Thanks!
Any thoughts on how to achieve 70 grams of protein when vegetarian without consuming too much saturated fat (cheese, nuts, whole milks) but also not eating tons of beans?
Maybe look into a vegan/vegetarian protein powder. They dont taste nearly as good as regular protein powder, but its a great way to get 25g of protein in a single drink, smoothie, oatmeal, or whatever you mix it in to.
How do you get enough calories if you're too full from eating protein and just the effects of IF? I find it EXTREMELY difficult to eat anymore after I've had my first meal of the day. So I know I'm not getting enough calories or protein and therefore I'm actually gaining weight back that I lost.
Just watched a couple of your videos and noticed that many people on the figuring your protein needs video asked you the same question that’s on my mind are we calculating correctly or is there another formula for those of us that are coming out to needing an enormous amount of protein or should we go ahead and try to get that much protein but haven’t seen you answer any of those comments/questions? I did the 1.4x(220➗2.2) which came out to 140gr of protein? I’m 67 with terrible back issues = little activity which means I’ve lost much of my muscle mass and very much want to get as much of it back as possible and would greatly appreciate your advice on this. Thank you
Are the 1.2 -1.8 numbers representing grams of protein? I want to loose weight, I work out and my number was 136 grams. Going to have to figure out how to get that much protein.
I'm 60 5"3 127lbs I'm eating approx 100 grams a day. (Eggs, chicken, raw milk and cheese, beef, seafood) Trying to get my protein from whole foods as opposed to protein drinks.
Autumn, what is the risk of this amount of protein being used for gluconeogenesis? I try to stick to a keto/ADF routine, and I would love your thoughts on that risk. I would assume not much, as most of what I try to follow for an eating routine follows much of the same processes, etc. that you highlight, but just wanted to get clarification. Thank you for the awesome videos!
@@JimboJason Obviously do your own research, but from what I've read, it depends on what your goals are. Protein powders are a quick & easy way to reach your needs, but they are likely to raise your insulin a considerable amount more than a more traditional protein source. If insulin isn't a concern for you, then I can't think of any harm in utilizing the powders.
I did my calculation (295 pound currently), and wow... 188 grams of protien! I was eating a good amount, but not that much! I'm gonng to hit that number one day and see how I feel during my next fast.
Also worth noting the context... if you are eating plant based you can afford to have more as it is less bioavailable, if you follow an OMAD plan then have more and if you have impaired digestion your likely absorption of the amnio acods will be less which means this will need to be factored in.
Excellent! I've already shared your work to several friends and family members. Keep it up, it's great content. This was very relevant information explained didactically and skillfully. Hey, I have one question to you, since in another video of yours you explained that toxins usually accumulate into the fat from the animals we eat, so: Is it healthy to cook with a little bit of beef-fat or should I use pork-fat or lard instead? I really don't know if I'm doing it healthly from my own on this (since I've stopped cooking with "vegetable oils" like sunflower oil, etc, some time ago). So I'm uncertain when using fat instead (here it's called bovine or porcine serum). I hope you can clarify this concern of me, thanks already.
Hi! Yes, it's a good idea to opt for high quality sources of animal fat when cooking to minimize toxins and maximize nutritional value. For example, opting for grass-fed ghee or butter.
Hello thank you for this video. I just have a quetion about the calculating the protein intake. If i want to loose and I should use goal weight how to the calculate fats and carbs. Or should i count all the calories by my goal weight? Thank you for reply
If my goal is to lose weight while building muscle, would that be 1.4 aswell? I currently weight 237 lbs, you mentioned that I should base this on my weight goal which is 190 (a normal bmi), I should then eat this much protein: 190÷2.2 *1.4 = 120.9g is that right? I never really considered protein before, I'm for sure not eating enough of it.
Okay , so you said that 1.6 grams of protein / kg ( if you're a regular exerciser ) x 80kg (me , I'm male ) is your protein requirement per day so that comes to 128 grams . If you divide that by 3 ( if you're eating three meals a day ) it comes to 42. 6 grams of protein required per meal per day is that right ?
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