Protein Ration Math Check

  • Posted by a hidden member.
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    Aug 21, 2011 9:31 PM GMT
    Just needing a sanity check here:

    I currently weigh 175lbs which is 79.4kg

    I figure I am around 18% body fat, so my lean body mass is around 65kg

    An average of several sources says that when bulking I should consume 1.4g of protein per kg of lean body weight, putting my daily intake of protein at around 91g, or 3.2oz

    If I use my full body weight, it jumps up to 112g per day, or 4oz - which is a theoretical quarter pounder (hamburger)...

    Does this sound right, or do I need to learn2math moar?
  • Posted by a hidden member.
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    Aug 22, 2011 12:10 AM GMT
    I always thought that 1.4g per unit body weight was for pounds and not kilogrammes.

    Last winter when I was designing my diet and routine I read (on bodybuilding.com, I think) that it's around 1.5 g protein per pound of body weight.

    So, for you: 1.4*175 = 245 g of protein per day, which seems reasonable.

    I needed around 165 g to maintain my weight and I struggled to consume that much. Re-check your sources and make sure to carefully read whether they talk about pounds or kilogrammes.
  • Jerebear

    Posts: 329

    Aug 22, 2011 12:32 AM GMT
    The numbers you see from various sources are rough guidelines only. Individual protein requirements are highly variable, and you'll only really be able to determine it using trial and error.

    Keep in mind that more protein is not necessarily better. Its a bell curve.

    Another irony to keep in mind is that you actually need less protein relative to your carbohydrates during bulking, than you do when cutting or losing weight. This doesnt necessarily mean you need less protein, just less protein relative to carbs.
  • Jerebear

    Posts: 329

    Aug 22, 2011 12:45 AM GMT
    BTW while your theoretical quarter-pounder might give you 112g of protein, a real quarter-pound of even good quality raw hamburger (like ground sirloin) will only yield about 22g of protein, and thats assuming your real quater-pounder has no fillers (in which case its not going to stick together very well).
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    Aug 22, 2011 2:21 AM GMT
    I suspect that you won't need strictly 1.5 or 1.4 g protein per lb body mass anyway. As Jerebear stated, it's variable and you will only be able to really know what works for you through trial (hopefully no error). It's best to not grossly underestimate your required daily intake though. You thought that 112 grams were needed (half of what you theoretically (?) should be taking!).

    Let me know what you decide...
  • Posted by a hidden member.
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    Aug 26, 2011 9:18 PM GMT
    I get confoozled with the numbers, as I hear folks talking about eating upward of 300g of protein per day - or about 10oz - that's a lot of meat!!




    (god, why the fuck couldn't we have gone metric, having to convert between SI and US measure is $&@&!!!)
  • Posted by a hidden member.
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    Aug 26, 2011 9:20 PM GMT
    I usually just keep it around a gram of protein per lb of bodyweight.
  • Posted by a hidden member.
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    Aug 26, 2011 9:47 PM GMT
    i tend to stick to just over a gram per pound as well. just what feels right really
  • Posted by a hidden member.
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    Aug 27, 2011 1:26 AM GMT
    MuchMoreThanMuscle saidCurrently, I weigh 207lb. I convert this to kg and round off to 94. -


    I like this math a lot better than mine icon_smile.gif

    For me, that's 175# * 1/2.204 = 79.4kg

    79.4kg * 2.5g protein per kg of body mass = 198.5g

    Round to 200 for ease.

    Adrien: is the 2.5 factor for bulking or maintenance?