Sun, May-15-22, 04:57
Plan: High protein, lower fat
Location: Michigan U.P., USA
From DietDoctorhttps://www.dietdoctor.com/high-protein :
5. How much protein do I need?
1. Calculate your daily protein goal based on your height, activity level, and health goals.
2. We recommend a protein intake of 1.6 to 2.0 grams per kilo of reference body weight.
3. If you are very physically active or taller than 6 feet, consider staying at the higher end of this range.
4. Distribute your protein intake throughout the day, with 30 to 40 grams per meal for women and 35 to 50 for men, if you are eating three meals a day.
The first step in eating a higher protein diet is setting your protein targets. We believe most people would benefit by increasing their protein intake to 1.6 to 2.0 grams per kilo per day, or 25 to 35% of daily calories. Use this simple chart to find out what your minimum daily protein target should be, based on your height.
Minimum daily protein target
Height Women Men
Under 5’4″ ( < 163 cm) 90 grams 105 grams
5’4″ to 5’7″ (163 to 170 cm) 100 grams 110 grams
5’8″ to 5’10” (171 to 178 cm) 110 grams 120 grams
5’11” to 6’2″ (179 to 188 cm) 120 grams 130 grams
Over 6’2″ (188 cm +) 130 grams 140 grams
As the chart indicates, you should try to get around 100 grams if you’re a woman and 120 grams if you’re a man of average height and build. Eat more if you’re a man taller than 6 feet (183 cm) or a woman taller than 5’6″ (168 cm) or if you’re very physically active. Eat less if you’re shorter or have a very small frame.
If you are very physically active, over 50 years old, or most of your protein comes from plant sources, we recommend aiming for the higher end of the protein range (above 1.6 grams per kilo per day). This means adding another 20 to 30 grams of protein to the targets above.
If you are physically active, want to achieve very low body fat (less than 10% for men or 20% for women), or regularly practice intermittent fasting, you may want to add even more protein. (My emphasis)
I like that they cover all bases there - being older, eating mostly plant protein, high exercise and intermittent fasting - for requiring more protein. I heard in a podcast that Dr. Peter Attia, who was practicing intermittent fasting, lost muscle in a course of a year despite his exercise habits.
American men average 88 grams of protein per day, and women average 66 grams, which equates to only 14 to 16% of total calories. Of those protein calories, approximately 30% come from plant sources.
The main take-home message is that most people are likely not eating enough protein for weight loss, metabolic health, and improving lean muscle mass.
"Metabolic health" - this was a small study but well done indicating that a 30% protein diet can prevent pre-diabetes progressing to diabetes.
Imagine the change to people's lives if they were encouraged to adopt a 30% protein diet at the pre-diabetes stage and then never progressed to diabetes? Why didn't this study make headlines?? Well, we know why. Diabetes is a big money maker for many.